hip rotation mobility is lacking in many and it often leads to knee and low back
pain because these areas compensate for the lack of hip rotation in this video
you're gonna learn a unique exercise to improve hip rotation that also
strengthens the gluteus minimus and medius muscles know what's up Coach E here
from precision movement and today is another installment of new movement
Monday where I'll be really breaking down one specific exercise that will
improve your mobility and that will contribute to your movement longevity so
whether you've got pain or not these exercises are good for everybody to at
least try and if you can do them and incorporate them into your routine at
least for a period of time like three or four weeks because they'll help you to
wake up muscles that you haven't used in a while because they're new and novel
movement patterns so the first technique in new movement Monday was the reverse
lunge to standing dead bug and if you want to see that one click on the
information button that's a great exercise as well I use that one in every
warm-up that I do before working out so today what I've got for ya is the 90/90
side bed and this is gonna work on hip rotation mobility both internal and
external rotation as well as strengthening the hip abductors and the
hip external rotators great technique and its really novel in the way that
most a lot of times when your work hip rotation it's in an open chain fashion
whereas with the 90/90 side bend we're working it in a closed chain fashion so
it's a great dynamic mobility integrated exercise that works patterns that you
don't often work okay so first up we get into the 90/90
position it's very popular nowadays so 90/90 position 90 degrees at the knees
here and we're flexed to 90 degree 90 degrees of hip flexion okay back leg
same thing got 90 degrees at the knee and we're flexed here to about 90
degrees so we're working this rotation in hip flexion and that's really
beneficial because when you're at the bottom of the squat and you need
stability you get it from the deep rotators muscles of the hip and this is
what we're we're working on here so it's really beneficial for those types of
positions if you're playing hockey you're in that skating stance got to
move beneficial for that any kind of athletic stance so 90/90 position what
you want to do is you want to turn kind of towards the back knee okay so this
hip is internally rotated this hip is externally rotated turn towards the
internally rotated hip get a up as tall as you can and the movement looks like
this arms in front
like so okay so it's a pure side Bend and notice the pace very slow and under
control that's what you want to do because you
want these muscles to be able to lengthen eccentrically under control
building that strength and building mobility and then control that
concentric without losing your alignments or using momentum so if you
go too quick could look like this like so and then it's gonna drop you lose
tension so that you don't have control over that full range so you don't own
that full range and your brain won't let you keep it for life yeah here again
rotate towards the back knee arms in front so we're gonna work this side bend
motion and then you're aiming to hit your shoulder to the inside of your
front knee
and then coming up under control in there returning to the seated 90/90
position okay perform all your reps on one side and
then go to the other side so some mistakes are some other cues first
actually before we get into the mistakes so let me do it on the other side so I
got a some muscular balance here so again turning towards the back knee you
want to think about driving through the knee pushing through the shin the thigh
on the floor so I'm pushing into the floor as I'm doing the movement and
that's going to wake up those hip abductors and rotators the glute medius
glute minimus those muscles are going to fire up better when you do that cue so
I'm pushing into the floor and then I'm going holder to inside of knee and up
and I'm still pushing through the floor here okay there you have it common
that people make not really mistakes with this it's more about you don't have
the requisite mobility or control to do it really nicely yet yeah that'll come
you got to work on it and by doing this movement it's dynamic movement you're
working strength you're building strength you're working the muscles
you're working through the full range now mobility will come you just got to
keep at it so in terms of reps of sets and all that kind of stuff three or five
reps per side two to three sets is good doing it two to three times a week if
you do that for four weeks I guarantee you'll notice a significant difference
from when you started if you first tried this movement to the end of that little
program there okay so give that a shot now if you have trouble just waking up
the correct muscles you're not feeling the glutes
you push your knee into the floor or you can't even get into a good 90/90 position
because especially with this back leg the TFL is gonna cramp up like crazy if
you're don't have the mobility and the flexibility to get into this position
then I suggest you check out hip control because this builds you up from the
ground up this I consider more of a functional integration exercise it's in
phase 3 this type of thing is in phase 3 of hip control whereas in phase 1 we do
more open chain isolated single joint movements that are simpler to perform at
first especially if you've got some muscular amnesia going on and that will
serve as the foundation for progressing to a movement like this so check it out
and if you go through the course I promise you'll feel a lot better and
you'll develop a new relationship with how you use your hips whether that's in
everyday life in the gym or sport so go ahead and see what it's all about by
clicking on the link right here