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Daily Mobility Exercises by Dr. Kelly Starrett › Forums › General › Hip – Internal rotation › Re: Hip – Internal rotation
06/26/2014 at 11:54 pm
#74875
Nathan RicherParticipant
in the last week i’ve discovered the value of putting the femur head in the back of the hip socket. if i sit for any amount of time and depending how i sit and what i sit in, it can easily cause the femur heads to drift fwd.
if i get down into the external hip capsule rotation mob and hold each sides for 2 min each, i find that IR is magically back on me as well as ER. banded distraction to the rear is good too when doing this mob.
i know that Kstarr advocates band distraction to the front for couch stretch. if you do that, i would do that first and then finish off with banded distraction to the rear as us 21st century sitting folks tend to drive the femur heads to the front of the hip. so do any band distractions to the front first and then reset them back to the rear towards the end.
give it a try and let us know how it goes.
