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Old 06-21-2009, 10:45 PM   #11
Ben Moskowitz
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Actually nevermind, I think Ben is talking about this stretch

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.
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Old 06-21-2009, 11:03 PM   #12
Steven Low
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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.
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Last edited by Steven Low : 06-21-2009 at 11:07 PM.
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Old 06-23-2009, 09:26 PM   #13
Ben Moskowitz
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Quote:
Originally Posted by Steven Low View Post
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.
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Old 06-23-2009, 09:31 PM   #14
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Quote:
Originally Posted by Ben Moskowitz View Post
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).
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Old 06-24-2009, 08:04 AM   #15
Ben Moskowitz
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Originally Posted by Steven Low View Post
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?
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Old 06-24-2009, 10:44 AM   #16
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The latter. Just hold it out for long periods of time
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