Can you fix internal hip rotation?
Engage your abdominal muscles and lift your right leg to the side, while maintaining a 90-degree angle at your knee and hip. Lift your thigh as far as you can or until it is parallel with your back. Avoid rotating your hips and keep your feet flexed during each repetition. Repeat 8 to 10 times for 2 to 3 sets.
What is internal hip rotation good for?
Hip internal rotation (HIR) is very important in sport and performance training. Here are a few examples: During a change of direction or when making a cut HIR helps decelerate the body while also loading the hip allowing for a powerful reacceleration.
Can you improve internal rotation?
Another helpful way to improve shoulder internal rotation is to perform soft tissue mobilization with a small ball (such as a tennis or lacrosse ball). Stand next to a wall and pin the ball between the wall and the back side of your shoulder. Slowly roll the ball around the area until you find any tender areas.