고관절 내회전 스트레칭, 외회전, Relaxed Stretches for Hip Internal Rotation, hip joint internal rotation, hip joint medial rotation, hip joint external rotation, hip joint lateral rotation

고관절의 내회전은, 대퇴부의 앞면이 신체의 중심부 쪽으로 움직여서 슬관절이 안쪽 방향으로 돌아가는 것
외회전은 그와 반대로, 대퇴부의 앞면이 신체 중심부에서 바깥으로 멀어져 슬관절이 바깥쪽으로 돌아가는 것

좌 - 내회전 외회전에 따른 대퇴골과 슬관절의 움직임 , 우 - 내회전과 외회전 방향

왼쪽 사진 첫 번째 다리의 대퇴골은 앞면이 정면을 향하고 있다. 두 번째 사진은 이 대퇴골의 앞면이 신체중심부 쪽인 안쪽으로 향하고 아래의 슬관절도 안쪽으로 돌아간다. 그러므로 내회전

세 번째 사진은 대퇴골의 앞면이 신체중심부를 기준으로 바깥으로 멀어지고 슬관절도 바깥으로 돌아간다. 이것은 외회전 

 

고관절 내회전, 고관절 안쪽돌림, hip joint internal rotation, hip joint medial rotation 
고관절 외회전, 고관절 바깥돌림, hip joint external rotation, hip joint lateral rotation

 

 

① 고관절 내회전 스트레칭

양발을 골반너비보다 넓게 벌리고 다리를 세워 눕는다.

 

한쪽 다리를 반대쪽 다리 쪽으로 회전하듯이 지그시 누르고 돌아온다.

 

반대쪽도 동일하게 진행한다.

 

 

 

 

How to test your hip range

 

Lie on your back with the thigh of one leg vertical, the other out straight. Keep your raised knee above your hip. Rotate your foot across your body as far as it will go (external hip rotation, above left) and note the angle (use a mirror or get a friend to watch you) – you are looking for a range of 45 degrees. Then take the foot out (internal hip rotation, above right) as far as it will go and record the angle – you are looking for a range of 35 degrees.

Repeat the test lying face down, with the knee of one leg bent at 90 degrees. Move your foot across your body to externally rotate the hip and record the angle – look for a range of 45 degrees from the vertical. Then move the foot out away from the body to internally rotate the hip, and check the angle – you are looking for a range of 35 degrees. If there is more than a 15-degree difference between one leg and the other or you just cannot get these ranges, please see a running physio. To stretch the joint, repeat this test and ease into the tightness over several weeks, using your hands or stretch bands to assist.

 

Relaxed Stretches for Hip Internal Rotation

All three of these stretches are meant to be relaxed (you could easily make them active by engaging your muscles to deepen or resist the stretch, but for the purposes of this post, we’ll try to keep them as “passive” as possible so we can relax into the stretch). As a reminder, stretching should never hurt. Hip anatomy varies from person to person, so if any of these stretches feel “pinchy” or painful, try a smaller range of motion, or skip them completely! We never want to force stretches in general, but this is even more important when the limitation may be due to a hard limitation (bone hitting bone) and not a soft limitation (muscle tightness). 

1. Belly Down Foot Splay

 

1. Begin by lying on your stomach on the floor with a yoga block on the “skinny” width between your knees
2. Bend your knees so your feet point towards the ceiling (feet can be pointed or flexed, whichever feels more natural). Leaning your knees into the yoga block for support, let your feet start to splay out to the side. Keep your knees bent 90 degrees so your ankles stay in line with your knees
3. Hold this passive stretch, letting gravity pull the weight of your shins and feet towards the floor, for 20-30 seconds

Note: if you experience any knee pain, try bringing your knees closer together (lose the yoga block), or farther apart (use a wider setting on the yoga block). If knees/hips still feel any pain or pinching sensation, skip this exercise

2. Lying Down Windshield Wiper Hold

 

Folks who have taken classes with me know I love “windshield wipers” to help reset our hips. This passive leg flop is one of my favorite relaxed stretches to do at the end of a challenging leg session to give our rotators (both internal and external) a little extra stretch.

 

1. Start lying on your back on the floor, knees bent, feet planted wider than hip-width apart (mat-width if you’re on a yoga mat usually is a good width! If this feels funky in your knees, feel free to experiment with feet closer or farther apart)
2. Keeping feet on the floor, flop both knees over to one side. Don’t worry if they don’t touch the floor, just let gravity pull your legs towards the floor. The outside leg is in external hip rotation and the inside leg is in internal hip rotation.
   • Want to take it deeper? Once your knees are flopped to one side, you can cross your outside ankle over the inside knee to add some bodyweight to deepen the stretch in in the inside leg hip (increases the internal hip rotation stretch)
3. Hold this passive stretch for 20-30 seconds, then flop knees over to the other side and repeat on the other side

3. Back Lying Reverse Pigeon

 

 

Pigeon pose is a great stretch for our external hip rotation, but have you ever worked on your “reverse” pigeon taking your foot in the other direction? It’s a whole different stretch! While you could technically do this like a traditional seated pigeon, that does require a lot of hip rotation - this variation below lying on your back is easier to adjust for different flexibility levels.

1. Start lying on your back on the floor. Pull one knee towards your chest and loop your strap around the bottom of the lifted foot (how far you pull the knee in is up to you - start with the knee at hip height, and if the stretch feels good, you can pull the knee in even more towards your chest)
2. Keeping your knee fixed in the same spot, use the strap to help internally rotate your thigh and pull your foot towards the outside of your body
3. Hold this passive stretch for 20-30 seconds, then switch legs