Which stretch had the biggest impact on your hip internal rotation?!

@anitalopresto

Жыл бұрын

Internal rotation a lot of pain when I stand and put pressure on my leg.

@smca7271

Жыл бұрын

The band in your other video was the only one that changed something.

@michaeljohn2380

Жыл бұрын

Thank you so much, the hip internal muscle rotation worked for me. Once completed I felt instant mobility and my bac loosen up and my hip felt relief. I’ve been trying over 35 different videos all day to get some hip relief and this one did the trick! Thanks again, will help for the Murph on Monday.

@celialewis5296

9 ай бұрын

I have just started running (week 3) and my knees have been very painful despite lots of daily warm up exercises. These third internal hip rotations- muscle stretch has helped almost instantly to relieve the knee pain.

@someblokecalleddave1

9 ай бұрын

Doing the W thing laying in bed. You have to do all the things you've said regularly, just stay flexible as you get older. If you sit on your butt all day doing nothing - you've got to offset that in some way with a range of exercises. It comes down to whether you want life-long problems. I figured in the 1980's that there was a right-wing movement embedded in politics that was looking to destroy social care aiming to make you pay for it at source (I'm in the UK) looking at the USA I realised in order to avoid that as an issue in the future, one of the things I needed to do is stay healthy and fit and not become a burden on society (As they see it). If you do have to go into hospital here in the UK it's increasingly a chaotic situation, so the more you can avoid this by simply staying fit, you're doing yourself a big favour.

That second one seriously added like 20 degrees to my hip immediately...im beyond astonished, thank you.

@YourWellnessNerd

7 ай бұрын

Great to hear mate, helped it helped loosen you up!

@brandob1238

7 ай бұрын

How long you would recommend I hold that 2nd stretch in a typical session? Should I just be trying to get to that high range of motion then stop, or do you think its helpful to hold that stretch at the peak for an amount of time?@@YourWellnessNerd

Best thumbnail photo ever!!! Internal rotation for sure!

@YourWellnessNerd

Ай бұрын

🤓

Heading to the gym right now and trying these 3 exercises

That first one was a new one for me, and feels like it's working well. I've been a personal trainer for over 30 years and work with a lot of PTs, including my daughter. Couple of osteopaths, about 6 PTs, and myself estimate my IR to be between 1-3 degrees on both hips. It's a brick... torn and calcified over labrum on both hips. That second one only causes knee pain when I do it with any consistency.

Thank you!!! This, paired with the ankle mobility video, is helping me immensely!

@YourWellnessNerd

Жыл бұрын

Awesome Crystal!

Thank you for sharing your insight and learning. Felt great for my hips, and will be adding this to my daily routine. Huge help for my deep squat position and my knees. Grateful!! Thank you.

@YourWellnessNerd

7 ай бұрын

Awesome to hear mate! Glad it helped!

wow this was awesome! i followed along with each step for my left hip specifically and the discomfort and range of motion has improve dramatically! thanks so much

@YourWellnessNerd

Жыл бұрын

Great to hear mate!

Might be what I need for hip internal rotation

Super video! Thank you very much!!

@YourWellnessNerd

Жыл бұрын

Hope it helps!

It is 2nd day I tried the first portion of your instructions. 😊😊😊 thanks! I am not quite cleared of how long I should do the movement. Only did one minute or two in the morning when I was still in bed. 2nd time in the afternoon. Before going to bed I did 2 more minutes. Thanks a million 😊

amazing!!! thank u

@YourWellnessNerd

10 ай бұрын

Hope it helps!

Okay on it & see how I go ❤

Thank you! I have just tried this, and there was some instant improvement. I have had some right side hib mobility and pain for a while now. I will continue to refer to this video. Thank you so much.

@YourWellnessNerd

9 ай бұрын

Awesome to hear mate!

Thanks!

@YourWellnessNerd

Жыл бұрын

Thats very generous GM, thank you.

Gratitude is a form of currency. Thank You for this video. I never knew how “tight” (actual muscle inactivity) my internal rotation was till I tried this video. God Bless in Christ’s Name Jesus.

@YourWellnessNerd

Жыл бұрын

Very much appreciated Thomas! Hope the video helps improve that movement! 👍

great vid, thanks

@YourWellnessNerd

9 ай бұрын

No worries mate, hope it helps!

I have a lifetime of skate skiing and whitewater kayaking (external rotation). I will have to keep working on these exercises. Thanks.

@YourWellnessNerd

10 ай бұрын

Best of luck Thomas!

I can’t even bend my knee up high enough to get that position u show in the first sequence 😢 but all are definitely something I need much more work on. Thank you much.

@YourWellnessNerd

Жыл бұрын

Hope the exercises help Catalina!

The second stretch definitely had improvement for me right away. I’ve been dealing with a tight hamstring/upper calf for months that can sometimes keep me from regular daily activities. It gets aggravated from very basic exercises and I’ve spent thousands trying to get it figured out by medical professionals with no real improvement. I feel like this is gonna improve it though, thank you!!!

@Drunkbobnopantss

6 ай бұрын

split squats and deadlift variations but technique is extremely important the internal rotators are connected to this inside of your foot you want to push the inside of your foot into the ground and pull the knee towards you and push the hip backwards. learn about pronation of the foot and that should guide you. connor harris has some decent videos on it. most internal rotation is at 60 - 90 degrees of knee flexion so half kneeling / split exercises are best

@YourWellnessNerd

3 ай бұрын

Hope it helped mate!

whatever you suggest works! You are like those doctors in the ancient times who could heal you naturally. Congrats for one more time man! Can you suggest something for improving the reach to our back with our hands? I guess it has to do with the rotation of the shoulder?

@YourWellnessNerd

Жыл бұрын

Appreciate the kind words! I have a video on that topic which should be in the shoulder playlist!

Using a ball or foam roller in that soft area on the side of my hip helped a lot. What muscle or tissue is causing my issue then?

Hi, every time I do hip internal rotation exercises, I gain a lot of range of motion straight after I've done the exercises, but all my gains are lost when I re-test myself later on in the day. I've been told that not pronating correctly with the feet can cause this, but is there any other reason to do with the feet or tibia which can cause me to lose my gains? Thanks for your help!

Can you suggest exercises for Hip external rotation?

The first one is real super powerful! Thank you!!!

@YourWellnessNerd

Жыл бұрын

Glad it had an impact CS!

This really works! !❤

@YourWellnessNerd

2 ай бұрын

Glad to hear it resonated with you Rose. Hope it helps.

I like the 2nd and 3rd exercises. They work best for me

@YourWellnessNerd

9 ай бұрын

Great to hear Serge!

Last two felt really effective. 2nd one being my favourite. I'm a long ways from the W.

@YourWellnessNerd

8 ай бұрын

Great to hear it had an impact though mate!

This is what they make us do in Barre Class??🙏💪🙏💪I love them now❤... Thank you for the great information

@YourWellnessNerd

2 ай бұрын

Hope the video was helpful!

Wow that was amazing! Thanks !

@YourWellnessNerd

Жыл бұрын

Hope it helped Omar!

@Omar-ou3dm

Жыл бұрын

@@YourWellnessNerd my knees were stiff free this morning also no pain thanks again!

good video!

@YourWellnessNerd

2 ай бұрын

Hope it helps!

Great Channel. New subscriber.

@YourWellnessNerd

Жыл бұрын

Great to have you mate!

merci

@YourWellnessNerd

7 ай бұрын

You’re welcome!

Hey bro used the ball on the side or the hip on the backside on the glute, brought my other leg across my leg and behind my back (Scorpion Style) and i just Relocated my hip, its been outta place since i was about 15 (26 now). Thanks Brodie!

@YourWellnessNerd

8 ай бұрын

Awesome mate, glad it helped in some way!

Game changer. I am an athlete and I could never find anything for internal rotation

@YourWellnessNerd

8 ай бұрын

Glad to hear it resonated! Hope the exercises help make a big difference to that internal rotation of yours!

This is very helpful! Thank you. I am a dancer and my hips are getting tighter.

@YourWellnessNerd

7 ай бұрын

Glad to hear Sharon!

Thank you for this. Tried this for a bit and it seem to get the spot, so I will test it out for some time to see if it helps. I just worry it will give me lower back pain that don't go away, as this is where it hurts as I do it. Also why is this? Is the source my back or my hip? (I have ankylosing spondylitis, not sure if that matters at all really, as it feels like it is muscular pain). I run a lot, and my left hip (internal rotation) is not working as it should, and cause back pain if I try to internal rotate it, there is like zero angle motion when it comes to internal rotation. The right hip compensate in movement and is VERY flexible in ALL directions, that cause alot of knee issues in my right knee (good side) when I run, as it feels too loose, like it is "dangling" or unstable. I think it "swings" as I run, because the other leg is stiff as a pole (it feels better to run on the hip problem side because it feel stable). The glute is also visibly more developed on my bad hip mobility side because of this issue, whatever the root cause is. Again, thanks for the video, I will give it some time to see if it helps my problem.

@YourWellnessNerd

3 ай бұрын

Thanks for sharing Adriel! How have you gone with it over the last few weeks? Hope it’s having a positive impact!

THis is amazing! Do you have more for internal rotation? It is my biggest weakness / tightness

@YourWellnessNerd

8 ай бұрын

I don't have any other dedicated videos on it, but can put out a part 2 if needed!

@HatoriHanzo1

8 ай бұрын

@@YourWellnessNerd that would be lovely! Very much appreciated 🙂🙏

Lying on my back internally rotated my hip... And tensing up muscles... work the best for me...

@YourWellnessNerd

3 ай бұрын

Great to hear Dean!

That second one is a monster

5:09 I’ve noticed when doing this exercise and other ones similar to it I’m always surprised by how deep and easily I am able to get into the positions, since my internal rotation is absolutely terrible. However I find its getting OUT of these stretches that causes me the most discomfort by far, like each inch of reversing the movement to get into the stretch causes an ache that didnt exist at all when initially dropping into it. I’m quite curious on if this is abnormal or not lol.

@YourWellnessNerd

Жыл бұрын

Hey mate! Clinically I would consider that less than normal for sure. From a general perspective, if someone assessed you, Id expect them to find something somewhere there that is restricted or mechanically dysfunctional that may contribute to those types of symptoms when coming out of a stretch.

@maceoito2867

Жыл бұрын

@@YourWellnessNerd haha yeah I was diagnosed with CAM impingement and labral tears in both hips so you could definitely say I have some mechanical issues. The exercises on your channel have certainly helped improve my symptoms though so I thank you for that 🙏

Thank you! Does the "W" sit itself help improve hip internal rotation or is it just a means of assessing it?

@YourWellnessNerd

4 ай бұрын

It can be both!

@libertyfirst4083

4 ай бұрын

Thank you! An x-ray shows my left hip higher than the right; chiro says this is due to external rotation. I think it's led to knee pain, so I'm trying to bring that left hip back into better alignment. Think it's also the cause of my very tight left hip flexor that does not respond to stretching...@@YourWellnessNerd

Where are you putting the ball exactly?

This is really helpful for me. The exercises are helping a lot! I have a technical question though... What kind of mic are you using? I don't see a lavalier on you. Are you using the camera mic, or do you have one off camera?

@YourWellnessNerd

9 ай бұрын

Great to hear mate! I just use the rode wireless 2 and have the lavalier mic taped precariously to my chest underneath! It's nice to know it's hard to see!

@mikewietecha

9 ай бұрын

thats great! thanks so much! @@YourWellnessNerd

Sir can u pls tell me Is this helpfull for correcting sway back posture

@YourWellnessNerd

7 ай бұрын

Traditionally sway back posture has closer links to tight hip flexors!

My front hip section is so painful when I stand. Using the ball I noticed my sciatic muscle is super tight. Would this be causing my internal hip pain upon standing?

@YourWellnessNerd

3 ай бұрын

It’s hard to say without assessing you for my self unfortunately. A simple way to try and figure it out is to free up the front of your hip and see what effect if any it has on your symptoms!

My right hip rotates way too much inwards. It’s like my hip caved in so the rest of my leg just rotates inward and my knee is pushed inwards.I can’t walk properly! How do I fix it ?!!

Im finding that the ankles are putting the most amount of discomfort when going into the w position. Is there any exercises or stretch i should do ?

@YourWellnessNerd

2 ай бұрын

I have an in depth ankle mobility video with about 13 different options if you’d like to start there!

Woop! Another area for me to work on 😬👌

@YourWellnessNerd

Жыл бұрын

There won’t be much time left in the day if you keep finding all these spots to focus on GM!

@genomedia44

Жыл бұрын

@@YourWellnessNerd haha! Any careers in being a professional physio patient?

I'm trying to do does type of exercise I definitely have a issue with my hips but my knees hurt a lot a just can't ben and twist them so I cannot perform those exercise this is a vicious circle I don't know how to get out of this😢

@YourWellnessNerd

8 ай бұрын

It might be best to see someone and have them help guide you in the appropriate wayt possible. For many, if certain stretches don't feel comfy, we can massage those areas first to try and make things more tolerable, we can use a ball in the areas to free some tissue up, we can modify these stretches to find a safe and comfy entry point. There are a few options!

@ginmil3436

8 ай бұрын

@@YourWellnessNerd thank you for your reply. I did actually see someone (many in fact) and they told me that its probably a meniscus tear so I should just avoid bending my knee in certain ways because it's not curable. 🥲

@ginmil3436

8 ай бұрын

@@YourWellnessNerd I'll still try my best to stretch on the days that I'm not suffering a lot. Thanks again for you videos I sure that it helps a lot of people like me!

I'm 63, I'm guessing everyone else that did PE when they were kids back in the 1960s' didn't get why they were doing it? This is easy stuff.

@heshamahmed3269

16 күн бұрын

What do you mean by PE?

Hi mate, cool content! How would you improve shoulder internal rotation? Theres very little information about this on yt, check it out!!

@YourWellnessNerd

Жыл бұрын

Hey mate! I did a video on thay very topic a month or so ago if yoire keen to check it out? From memory theres about 4-5 exercises that aim to hit different parts of the process!

my hips are completly bloked what can i do?

@YourWellnessNerd

Ай бұрын

Did the exercises in the video help at all? Hope they do!

didnt watch , but goat thumbnail

@YourWellnessNerd

2 ай бұрын

Seemed appropriate! :)

how can you sit that way ? my hips would sna[p

@YourWellnessNerd

22 күн бұрын

It’s just an expression of full hip internal rotation - something that everyone should have in theory, but absolutely easy to lose thanks to all the sitting and other things we do in this modern world.

😁

@YourWellnessNerd

2 ай бұрын

🤓

My hip is fine when I do these exercises but my knees hurt like crazy.

@YourWellnessNerd

7 ай бұрын

Generally, if someone’s knees feel uncomfortable during hip mobility exercises, it can suggest that the hips do require more mobility again or extra hip strength

It’s not working for me😢

@YourWellnessNerd

3 ай бұрын

Hope you’ve since found some improvement!

How the hell is the woman in the thumbnail sitting like that?

@YourWellnessNerd

Жыл бұрын

It's a great question Matthew. The w-sit is just an expression of decent hip internal rotation mobility - something many of us can easily lose with much of the sitting we do day to day.

Where is the smiling girl in the thumbnail?

@YourWellnessNerd

3 ай бұрын

I think she’s currently in Thousand Oaks…

Would be nice if you wore longer shorts

@YourWellnessNerd

3 ай бұрын

Regardless, hopefully the video helped!

Where's the girl?

@YourWellnessNerd

Ай бұрын

Somewhere in Kentwood Louisiana, I think mate!

Thanks!

@YourWellnessNerd

Жыл бұрын

Appreciate you Crystal!