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Allen Yeh
10-16-2008, 05:06 AM
This stretch was in Eric Cressey's new article at T-nation yesterday:
http://www.t-nation.com/free_online_article/sports_body_training_performance/22_more_random_thoughts

10. The stretch above is great for powerlifters, hockey and soccer players, and anyone else who tends to walk with their feet "turned out." For a lot of guys, it's an ankle mobility issue, but in many cases, it's just a function of the hip being stuck in external rotation and the entire lower leg going along for the ride.

I also use it a lot with pitchers, as external rotator contracture causes guys to open up too early on their lead leg, which can throw shoulders, elbows, and lower backs under the bus.

http://www.t-nation.com/img/photos/2008/08-182-training/image009.jpg

Jamie Crichton
05-16-2009, 12:01 PM
Just how important is this for your average trainee? I can't get close to that position; in fact my hip internal rotation ROM is pretty terrible. But I don't feel like it's limiting my activities in the way that poor ankle mobility would.

Garrett Smith
05-16-2009, 01:40 PM
Jamie,
You might want to work on that stretch then!

I'm completely on the opposite end, I actually feel nothing in that position stretch-wise...

Jamie Crichton
05-16-2009, 02:27 PM
I'm doing a similar version, 1 leg at a time, as I find it easier to get the stretch without horrendous cramping to hold the position. I read somewhere that people tended to have 1 direction better than the other; that is, better internal or better external. I'm one of the latter I think. People who have better internal rotation ROM are more likely to see the knees caving in when squatting, where as I never have this issue and in fact find it physically impossible to get my knees in when in a squat. That's why I wondered whether it was actually a problem. I don't do any pitching either, so that's not an issue!

Grissim Connery
05-26-2009, 11:48 AM
i feel that it's always worth working on your problem areas. i started opening up this area a little while ago because i have a lot of tension in there. i've fallen in some weird positions while grappling, and i've been pretty thankful that i prepped this motion ahead of time. maybe if you're just squatting, then you can predict for the most part all of the possible positions you will end up in. if you're engaged in other activities, it might be worth the security to open it up.

it's also been my general opinion that every part of my body i've neglected to stretch has come back to bite me in the ass. normally i get hurt and then realize how tight i am at spot x.

Ben Fury
06-14-2009, 11:56 PM
Just how important is this for your average trainee? I can't get close to that position; in fact my hip internal rotation ROM is pretty terrible. But I don't feel like it's limiting my activities in the way that poor ankle mobility would.

It's pretty important. But I don't care for that bilateral supine stretch.

You can work the area much better prone doing one leg at a time. Kick the foot out to the end of ROM and then a few degrees more for two seconds (AIS style) and repeat several times. Then reposition the knee out about 10 degrees and repeat. And another 10, and another 10, and another 10! Yeow! You'll stretch some stuff that hasn't been stretched in awhile.

Then do the same with ext rotators working the feet in across centerline. Oh yeah, it all needs help. This stuff only works right on about 3 people out of a 100. Most people have messed up ext and int hip rotators to some degree or another and don't even realize it till you start stretching it and they start exclaiming about how much it hurts... :rolleyes:

Harry Munro
06-15-2009, 03:06 PM
I tried these today and can definitely feel a little stretch and some relief in the hips.. however the knees don't feel good being rotated/twisted at that angle. Is there suppost to be anything felt in the knee?

Steven Low
06-18-2009, 06:27 PM
Yeah, it's gonna put some stress on the knees like that especially on the MCL.

If you can use your hands or be abel to put some torque on your upper leg directly it would be better than moving the feet or whatever at a longer lever from the knee.

Ben Moskowitz
06-20-2009, 11:21 PM
Ben, could you describe more how to stretch external rotation?

Matthias Becker
06-21-2009, 03:03 AM
Ben, could you describe more how to stretch external rotation?

Obviously you can stetch external rotators by internal rotating maximally.

Ben Moskowitz
06-21-2009, 10:45 PM
Actually nevermind, I think Ben is talking about this stretchhttp://static.guim.co.uk/sys-images/Guardian/Pix/pictures/2009/1/9/1231516916017/Gallery-Warm-up-Running-d-010.jpg

which I know how to do. I was wondering about ext. rotation the direction, e.g. internal rotators.

Anyways, I tried both out and I like the one leg version more. I actually stretch the outside of my hip rather than my knee.
http://www.tmuscle.com/img/photos/2008/08-182-training/image007.jpg

Steven Low
06-21-2009, 11:03 PM
Some of the ERs can be stretched with the piriformis stretch... puts the hip in external rotation (makes the muscle shorter), but then pulling it into flexion allows the muscle to lengthen and stretch.

You can get the same result of ER stretch with the picture in the OP and piriforimis stretch variations in the post above mine.

Generally, IRs don't get too tight in the hip unlike the shoulder. ERs tend to get tighter because normally we sleep with the feet in slight ER + many of us walk with slight ER + do our lifts with some ER.

Ben Moskowitz
06-23-2009, 09:26 PM
Generally, IRs don't get too tight in the hip unlike the shoulder. ERs tend to get tighter because normally we sleep with the feet in slight ER + many of us walk with slight ER + do our lifts with some ER.

My right internal rotators are tight as balls; I can't really sit Indian style. I think the problem is I broke my femur when I was 3 by falling off a slide into a front split and the extent of the rehab was swimming around in my neighbor's pool.

Steven Low
06-23-2009, 09:31 PM
My right internal rotators are tight as balls; I can't really sit Indian style. I think the problem is I broke my femur when I was 3 by falling off a slide into a front split and the extent of the rehab was swimming around in my neighbor's pool.
Yeah, that sucks...

Just hold it in external rotation and it will naturally reset. Maybe do some self PNF on it.

It's like self correcting your posture by chest out + scapulae back. Your body will reset itself if you just man up and do it most of the day (and yes, it's hard and yes you get really sore).

Ben Moskowitz
06-24-2009, 08:04 AM
Yeah, that sucks...

Just hold it in external rotation and it will naturally reset. Maybe do some self PNF on it.

It's like self correcting your posture by chest out + scapulae back. Your body will reset itself if you just man up and do it most of the day (and yes, it's hard and yes you get really sore).

Like leg crossed over like in the sitting piriformis stretch, or just rotated outward on the ground?

Steven Low
06-24-2009, 10:44 AM
The latter. Just hold it out for long periods of time