4 Exercises to Fix Hip Mobility
Piriformis Syndrome, Sciatica, and Deep Gluteal Syndrome are all the same thing. Here are 4 exercises to help improve hip internal rotation and fix hip mobility.
BowTied Kobra, Rehab Guy
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Piriformis Syndrome? Sciatica? Deep Gluteal Syndrome?
— BowTied Kobra, Rehab Guy (@bowtiedkobra) June 7, 2023
Its all the same thing
You've heard of it but I'm gonna show you how to fix it in 4 movements
Quick thread below
👇 pic.twitter.com/UrCxDB8ktr -
The goal of the treatment is to improve hip internal rotation
— BowTied Kobra, Rehab Guy (@bowtiedkobra) June 7, 2023
Here are my favorite 4 exercises to fix hip mobility -
1. Quadruped Rock Back
— BowTied Kobra, Rehab Guy (@bowtiedkobra) June 7, 2023
Start on hands and knees
Push butt to heels using hands
Don't let your back round excessively
Hold 10 seconds
2x15 pic.twitter.com/hhBGlpSmyd -
2. Reverse clamshell
— BowTied Kobra, Rehab Guy (@bowtiedkobra) June 7, 2023
Lay on your side with a towel or pillow between your knees
Rotate the top leg towards the bottom leg. The top foot should go towards the ceiling
2x15 pic.twitter.com/NwBJpjtUos -
3. Hip flexion isometric
— BowTied Kobra, Rehab Guy (@bowtiedkobra) June 7, 2023
Sit in a chair comfortably
Lift the hip to the ceiling
Avoid excessive low back rounding
2x15. Hold each rep 10 seconds pic.twitter.com/THFioJSckT -
4. Prone hip internal rotation
— BowTied Kobra, Rehab Guy (@bowtiedkobra) June 7, 2023
Lay face down with a ball or towel between the knees to keep the hips neutral
Rotate the knees together so the feet fall away from body
Can also add an ankle weight to apply more overpressure
2x15. Hold each rep for 10 seconds pic.twitter.com/9G7pSkEziS -
To summarize, the goal is to improve hip mobility, specifically internal rotation
— BowTied Kobra, Rehab Guy (@bowtiedkobra) June 7, 2023
This takes stress off the sciatic nerve -
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— BowTied Kobra, Rehab Guy (@bowtiedkobra) June 7, 2023
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That's it.
— BowTied Kobra, Rehab Guy (@bowtiedkobra) June 7, 2023
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