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.
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.
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).
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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