If Your Hip Doesn’t Rotate You Can’t Be at Full Power
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- čas přidán 25. 06. 2024
- Mobilization of the Week: Joint Capsule Mob.
IF we all spent more time on the ground, noodling in different positions, we might not need a joint capsule mob.
But that’s not the case. We have butts in seats for hours on end. Even those of us with standing desks or logging 10k+ steps a day of walking may still not be putting the hip through its rotational paces frequently enough.
The result is a hip that might not express its full native rotational capacity: ie, a hip that is not at full power.
In terms of the importance rotation plays in hip function, it’s helpful to think of how frequently we talk about the shoulder and the rotator cuff. Well, the hip has a rotator cuff as well. It’s not just glutes that run the show.
Step one: Assess your internal and external rotation. Is it at 75-90 degrees?
Step two: Hit. That. Mob. 2 min is a great therapeutic dose.
If you feel a pinch, add the banded distraction.
That’s it for today. You got this. #IUTU #liveready #thereadystate
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this single exercise just did so much for tightness in my right hip/groin/adductor area, and the pain/snapping in my right knee that's been occuring because of it. So much immediate improvement in my internal rotation, and I'm so psyched about it.
Amazing explanation! Hip Int/Ext is something we focus so much on in our program, and love these technique variations as well as self-assessment suggestions in this video 🙏.
At the end of the video. It would be great if you showed an example of using a band to create a distraction.
Great video, very clear, appreciate the in depth rational on the importance of hip rotation
Subscribed, this is so good. I love how you explain stuff.
Love this...and you! Hope you are awesome!
Timing wow. Just been doing knee external rotation exercise with ankle weights and feel so much more secure in hips from that alone.
Subscribed and liked! Been looking for this clear and useful explanation for some time now!
Great information as always k thank you
Such great nutrition for my hips!!!! Thank you!!!
Wonderful deep knowledge 🙏
Great value thank you
I love this channel
Thank you, good points
this is amazing!
that's wild man. i've been lacking this all my life and i didn't even know.
Incredibly inspiring video!!
Thanks so much!
Thank you sooooooo much!
My homework! Thanks.
I m blown away, I had almost no rotation at all for years.
I ve been doing that with a band for a week, and I can rotate around 50° external and 30° internal.
Thank you very much sir! I had no clue it could be possible
Hey, What do you mean with a band? Can you explain? I did not under stand this ?
Thank you so much sir
I'm 4 months post total hip replacement. I had hip dysplasia and lost a lot of the external rotators' mass and strength. Will you please do a video for regaining those muscle attributes with a recent surgery? Thanks for all the helpful information.
Great video great workout Training body great show
This is also really important for roundhouse kicks in muay thai. Thanks for sharing!
I can't do a round house kick at all. I was in a kickboxing class it's more like a sweep.
Drew Marrow same 😔
@@gman5375the day will come when we can execute a respectable roundhouse 😃
Absolutely!
Exactly what came to mind immediately.My goal is to master it by 2021.
Looks like I got some noodling to do. Thanks 😊
Not even halfway through this video and yet to get to the main point and I subscribe.
This is all key for snow sports (skiing and especially snowboarding).
Love it
I was waiting for this,, my right hip is flexible but my left hip is not rotating to outward that much as the right does.
That t-shirt is amazing 🤩
Good video too 😁
Helpful. Thanks. I get the problem. I have bands. Can you do a vid on how to incorporate them?
Brilliant! Just found your channel… subbed.
oh thank you so much : O, my his rotate a lot better now lol. hopefully this fixes my deadlift :B
Upon my last physical my dr suggested yoga as my left hip has very poor flexibility. Thanks for this video.
Man. I wish you were in the DFW, TX area. I could definitely use your help. Have anyone over here that you trust?
Don't tell me I can't be at full power. This isn't even my final form.
Take it easy goku 😀😀
The number of views.... its over... 9000!
Maybe.
The views are rising!
Say ur a virgin without actually saying your a virgin
I have a specific reason as to why I can't move my hips laterally, and it implies a very harrowing event. 15 years ago, I was in a judo class (green belt), and one particular day, after class, we did a stretching segment, and in this last segment we had to sit in criss-cross pose. Most of the students were able to do it with relative ease, while some others struggled a bit but got in the ideal pose after a few tries. As for me, I couldn't even get my knees below my lungs, totally folded onto myself. The instructor came to me and tried to get my knees at least to the belly button level.
Then it happened: double snap on both sides, absolute excruciating pain, blood gushing from my thighs... Both of my hip joints had totally ruptured. I was quickly brought to the nearest hospital (in France), barely alive, and I spent an entire year there, waiting for my hips and legs to be fully repaired and healed. Then came another 8 months of full rehab of the hips and legs, just to be able to walk and sit with assistance. My doctors also forbade me to move my legs laterally beyond my shoulders width, otherwise the repairs would be undone and I would be forced to have a double hip replacement, and a longer rehab period with it...
Nowadays, I can walk fairly long distances on a daily basis (even did nearly 80 miles on my NYC trip back in February), and I can somewhat sit without assistance, but I do help myself with upper objects (table or office counter, door frame). Sadly, I can't do any sports whatsoever, other than going to the gym and do mainly uppper-body machines and treadmills. I can not jump, run or jog for the rest of my life, as well as never cross my legs or feet.
So yeah, I'm in a pretty bad shape down there. I'm not trying to become the next John Cena, but I try to keep myself somewhat active and not go beyond my already limited motion range.
Thanks for the video. Do you have a link to those shorts? I'd like a pair.
After seeing two videos of yours, I'm subscribing. The only others I follow are Athlean-X, Calisthenic Movement, and Shredded Sports Science.
Good video. Very painful for to attempt crossing my right leg, guy style, I suspect it's because I have always placed my left ankle over my right knee for that 90 degrees. Thanks.
Yup need more active hip rotation for sure.
Hello everyone. It's my favourite CZcamsr.
He knows what he is talking about
Great information my left hip is locked shifted upwards I have lateral pelvic tilt causing one leg shorter than right need help unlocking my left hip back to alignment please give me the best advice that will help me align my left hip thank you
Would u be able to review the Postural Restoration Institute exercises for this or just any in general? As a PTA I'm trying to find comparable and effective but less complex exercises for patients in pain as they get easily frustrated with too many cues a lot of times and forget how to perform them at home themselves. Thank you!!
Hi, could you provide the link for the virtual mobility coaching program? 😊
Broke the femoral shaft under the ball badly 7 weeks ago. I'm 54 and in good shape otherwise. They put in metal. I can walk now and motion is good. I have hip pinch and reduce flexion 115 deg about. Any tips on how to get my knee futher towards my chest?
Is this effective if you're bow legged? I was told that having bow legs means you'll have joint pain when you're older.
Wondering, has anyone tried this with placing a block/barrier in front of the bent knee? I am finding that it's difficult to generate the lateral force necessary once I've passed a certain point in flexion.
Hip rotation! Who woulda thought? The Supple Leopard would!
Is this a good drill to increase deadlift 1rm
I’ve had an anterior left hip replacement. Will that impact my ability to rotate? Bought your book Built to Move and working on the first exercise (sit down and get back up with out hands)
I have basically no movement in the hip. Should I start with the movement you describe?
I'm lacking rotation on one hip at the moment (no idea why, haven't been to the gym all year, Covid eh), I don't have access to propping a band up, should I just continue 'flossing' where I can?
This is femur rotation focussed, not so much the actual hip bone itself, which is very important for 'hip' rotation.
It's ridiculous how bad my hips are. I'm a healthy weight, 33 year old working out regularly as of the past 6 years or so. Sadly, the previous years of sedentary lifestyle have ruined my hip mobility. My legs sit naturally at 20 degrees external rotation. It is downright painful to hold them at 0 degrees. Any degree of internal rotation is impossible. I'm pretty sure serious surgery is my only option at this point.
Outstanding demonstration. I am not sure of how you might use the bands to correct such a defect. Is there a demonstration in another video?
Athlean X showed it about a year or two ago.
what do you call that knee pad?
This good stuff. The band helps it feel more open. My rotation angle seems OK but clicks a lot unless I put the band on it.
Would you recommend someone to go through these exercises even if they know they have hip dysplasia and arthritis?
OMG those legs ! I had a PNF knee problem a few years ago which has never been 100% since Now my lower back is painful on the left side radiating to the right side. Going to try some of this to see if it makes a difference.
What do you mean by “PNF”, in your case? The only PNF I know is a method of stretching. www.stretching-exercises-guide.com/pnf-stretching.html
I think we should move Wednesday ahead of Tuesday. Tuesday has had that position long enough.
I'm confused how we use the bands?
I have 3 heirnated discs but I also have tight hips any advise
You are so right and a lot of people want to be right instead of giving them self an opportunity to learn something new .. I recommend you to look up VOILA METHOD It’s an amazing technique that allows you to find where the blockage is that actually affects what ever symptom or condition you are experiencing.. and it also helps in finding the solution .. the body is so so so incredible .. the connections are endless.. peace and thanks for sharing .. I just fixed my right legs rotation by doing a bit of cranial bones corrections and voila !! Haha done .. took me actually 30 seconds .. believe it or not 🤔
Been using this MOB since waaaaay back in the day thanks to Kelly. It keeps this old fart moving like a younger man. 😊.
And now, I’ll always picture alien popping out of my glute when I do it 😂
My hip is like stuck to my ribs/low back this is terrible feeling
Watch what you have to go through to use Brian Mulligan's band distraction technique (his video is on YT). Forget about doing it yourself - there's no way. And even the therapist has to go through a number of gyrations with a rigid band to apply the technique properly. Great in theory, but not very practical without a therapist who knows what they are doing.
Almost kinda sorta the answer to my IG question with my hip replacement
Be very careful with any movements against your hip precautions regarding your hip replacement - these are advice for presumably healthy joints not for replaced hips. You risk spontaneous dislocation if you move outside of the hip precautions
Wish you had showed some band stuff. I'll check out your channel I guess
Well apparently I have great hip mobility but when I get a thai massage (am I'm SEA at the moment so they are the real deal and real cheap) I feel like I might have to tap out when they start stretching my hip and knee!
What does noodle mean???
So… I do feel a pinch but I don’t understand what is band distraction… what am I supposed to do here?
Thanks Kelly I was looking for something like this. I need to use the bands to create distraction. How heavy of a band should I use? I'm over 250 lbs.
I used a heavy band and it was strong (I'm 200lbs.) I would go with a medium band you know the thick ones that are an inch wide. I think youd get a good distraction but it wouldn't pull you too hard.
Even those positions don't check it all..
Something is wrong with my hip.
I'm trying to figure it out
I'm constantly getting into exercising stretch positions where I find one hip is not working correctly!.
Or the same as the other.
And something is majorly wrong..
But going by general tests ALONE we wouldn't find the issue OR WORSE the physician would think I'm fine and that's not an issue
7:50 when one crosses the leg over like that and swivels side to side and it hurts the back?...
What does that generally mean please?... Anybody??
So as I watch this, it makes sense. What I am seeing in your execution is a tremendous amount of lumbar lateral flexion in demonstrating hip rotation with knee connected to the ground. How do you minimize this in order to drive the effect into the hip as intended?
I literally read your comment as he was done doing that in the video and I thought exactly the same.
I would line up against the wall on the opposite side. As you perform the hip rotations, cue the opposite hip to remain "glued to the wall". Hope this helps!
Me too
is this one and done or do you need to do this every day for it to keep?
You must change your daily movements to keep this, and any other changes. Once your new pattern is locked in, and USED daily - you are good to go. Use it, or lose it is the body’s way of efficiency.
External rotation is easy, it’s internal rotation which is what most people can’t get
I have zero to 1 degree internal rotation 😢 any help? My IT Band pops out at the knee if I try pigeon. Also can’t squat to the bottom at all. Glutes are atrophied bad
Someone help this person!!
Get a lacrose ball and start rolling out your quads, glutes and hamstrings. Focus on pain spots. It will loosen them up
@@richardconley5343 dude, you may have helped us both.
God bless
Torn labrum. Operate vs rehab? What if rehab isn't solving the pain?
Great question! I would look to see how effective the labrum repair would be for pain reduction and joint stability. Success rate/probability.
My lower Longissimus is so tight as is my whole hip and glutes on that side, I cannot get a physio or so called to undo it, I have major knots in my opposite quad and tendons above the knee.
work every day for a few minutes on it; warm/cold, stretching and bit of exercise...
Do you have solutions for someone with a tilted pelvis? I have a lateral tilted pelvis.
Figure out why it is tilted first. Could be a leg length difference, tight quadratus lumborum muscle on one side, weak abdominal oblique muscles, etc. Or a combination of things. Fist diagnose, then treat.
Good stuff. I'd love to see some hip flexibility thoughts on surfing pop up from a prone lying position. My hips are all gummed up and I can't get the press up to sideways burpee style sequence going, I can't get my legs under me. Got the explosive power but not the flexibility...
Look up some of his videos on burpees, you may find that the pop-up element is similar!
@@fuckmyego Thanks. Yes I did watch this one last week that was going in the pop up direction a little bit czcams.com/video/od7xMBCrkdA/video.html
9:49 All your rotation is in your lumbar. Almost zero hip rotation!
Was about to say the same thing.
Yeah, I was thinking the same thing. Got Lead by example.
Thank the gods for that comment!!
The truth is that FAI (femoroacetibular(??) impingement) is VERY common contradictory to his claims and all these movement specialists are going to increase the hip replacement surgery numbers immensely!! Yes, pulling your joints apart and gently moving them is good for your joints as the fluid in your joints lubricates it.
This is TEMPORARY treatment and you will not increase your roundhouse kicks!!
It's perfectly ok to squat with your feet out at 45° and more as long as your knee joint remains in line!
These guys are scammers!!
The thumbnail hahaha
Hey Kelly, Great video BUT you seem to be moving your pelvis a great deal when talking about internal and external rotation of the femur. Therefore a lot of this movement is happening in your lower back and not your hip. Wouldn't it be better to get the client to not move the pelvis to see the true range of their hip?
Lot of side bend going on there
Yep, all in the lumbar.
Bruh this is what I’ve been saying rotate
Just tried this I pretty much have wooden pirate peg legs
I am in OKAY shape HOWEVER I have terrible right hip rotation because I have NO CARTILAGE in my hip and I have tumors on the ball of my femur and sitting sleeping walking I am always in pain. Trying to stretch helps a little but over all I can not do what I used to do :( My right leg has shrunken and is now shorter which also then translates into Back issues which I have to work on daily and Knee issues as well. :(
I have the same issue with my right leg... What are you currently doing to help the situation?
@@goosebums1698 I stretch and take a lot of Ibuprofen. I need surgery but can not afford it. Nothing can eliminate the pain but only minimize it . I might feel good on a given day but turn or step a certain way and the bone on bone sends shocking pain .
I feel for you. Sad to hear.
I really need to work on this with the squat test. Working on my roundhouse kick in Muay Thai is killing my low back. Not sure how I let things get so tight.
Daily movement patterns are burned in via time and intensity. The key is to change how you move and rest OUTSIDE OF your training time.
If you have FAI (hip impingement), which is VERY common unlike often claimed, you will not increase your roundhouse range, and you probably shouldn't do them at all!!
I have extreme internal impingement in both hips and I've been at loggerheads with MMA coaches for 20 years. "It's just practice" "You're just not flexible enough" "Just keep kicking, it'll get better"
Most trainers haven't got a clue, sadly.
These movement gurus have videos to sell and bullshit people in despair.
He adds this vague disclaimer at the end, that if you are one of the very few....
Truth is, that people without impingement rarely NEED to improve hip mobility and people like us won't improve.
You CANNOT increase range with a deformed joint without damaging it further!
The best thing you can do is to adapt your training.
-no roundhouse kicks or if you can go very low, work on calf kicks
-improve front kicks
-be as lean as you can be
-take strain off the hips by strengthening supporting muscles
- using a tennis ball to massage your butt and hips did wonders for me
@@MegaCarcharias I totally agree! First find out if your structure supports a movement. And if not, then work within the parameters of what you've got. I have FAI, too. Trying to force movement will only ruin your hip labrum, and eventually cause arthritis. Fighting through the movement restriction will also result in a poor performance.
"do you even wash your feet bruh"
My daughter likes to sit on the ground on her knees but with her legs rotated out externally so that her feet point outwards. Her grandmother always tries to correct this. Is this a bad habit fo her to sit like this? She’s 6!
Like a w? Terrible
Kyle W yep like a W. I’m wondering what damage that will do? Hopefully she’ll stop as everyone keeps correcting her.
Nothing wrong with the “w”, if used for short periods. Very bad if used as a primary sitting position. www.childsplaytherapycenter.com/w-sitting-correct/
4:12
Wait this is really easy for me... Anyone else find this easy or am I doing something wrong??
It would be nice to include a video with someone who has femoral anteversion - we always feel left out in these conversations ;-). This does not apply to us....
Since you added the sarcastic smile face hes not going to do it. Do you feel entilted about your disability? Clown. Figure it out on your own
We are not low hanging fruit...helas...;-)
Philip Pereira A) why do you have to be rude there is no need for that? B) My comment was a benign and thought provoking comment. C) Believe me there are very few research publications that addresses femoral anterversion from a compensatory mobility point of view. Believe I have been trying to figure it out. D) Be nice to people. :-)
You speak as if your condition is who you are. Can you see this?
Im confused is this kelly?
Yes
Ah, just another way to teach twerking.
After trying the banded distractions dozens of times over a series of months I have to say.......it didn't help me a single bit .
It's frustrating that all these trainers keep talking about it like it's the silver bullet. But maybe that's because they've never experienced a serious hip impingement themselves.
Maybe banded distraction works for people that have healthy hips, but for people with severely stiff hips, like me, and zero internal rotation, banded distraction did absolutely nothing but frustrate me.
The band is a tool to try to create space ...a window in which you do the rehab exercises. Distraction on its own will not do anything
@@finnomara4148 Yes thank you. I do agree with that and in my banded distraction attempts I did numerous different exercises with them. I watched hours of Kelly starrett's videos as well as half a dozen other CZcams content creators that talk about banded distraction.