Keep in mind that everyone is going to have different shaped hips and varying levels of hip rotation as a result. Some people will naturally have more rotation then others just because of the way their bones are shaped. Things like femoral version, cam and pincer deformities and femoral rotation change from person to person and will likely affect their ability to rotate at the hip.
Because of this it’s important not to stretch through a painful pinching sensation. However, if someone is limited by a capsular or muscular restriction we can work on that. Before you go willy nilly on hip rotation first you’ll need to assess if you’ve got a hip internal rotation problem.
If you’re not hitting 40 degrees on both sides then you’ve got some work to do. Next part we’ll go over my favorites for improving hip internal rotation.
My hip internal rotation is so bad,
P.S. If you enjoyed this article then sign up for the newsletter to receive the FREE guide – 10 Idiot Proof Principles to Performance and Injury Prevention as well as to keep up to date with new information as it comes out via weekly emails.
Does Foam Rolling Increase Long Term Flexibility?
How to Perform Dips and Push-ups Without Hurting Your Shoulders
Peak Shoulder Performance is Finally Available!
4 Step Checklist for Battle Ready Shoulders
Understanding The Shoulder Pain Epidemic in CrossFit Athletes (Part 4: Programming and Periodization)
7 Reasons Why Your Shoulders Get Hurt in the Gym: Part 2
9 Critical Principles for a Successful and Injury Free Off-season (Part 2)
Pelvic Structure, Persistent Quad Atrophy, and Stretching with Shoulder Impingement