Muscles Involved
Tensor fasciae latae Gluteus medius
Gluteus Minimus Adductor Longus and Brevis
Tight Internal Rotators
Like any shorten muscles, a shortening of the internal rotators decreases overall hip mobility and range of motion. It principally decreases external hip rotation and may lead to hip injury and pain as a result, particular if one is an athlete performing frequently lateral movement;
Stretching Internal Rotators
To stretch a muscle, you simply move the limb in the opposite direction of its contraction. So, a stretch of the internal hip rotators would actual move the hip into an external rotator position.
The above video, while being called the Pirtormis Iliotibial Band muscle stretch, it also stretches the internal hip rotators very effectively;
Weak Internal Rotators
Weak hip rotators … can put strain on the piriformis muscle, causing it to place irritating pressure on the sciatic nerve. Strong rotators stabilize the hips and maintain balance in the pelvic shift that occurs with each stride. http://www.runnersworld.com/article/0,7120,s6-238-263-266-9107-0,00.html
Strengthen the Internal Rotators
- Sit in a chair with knees flexed 90 degrees;
- Put an ankle weight on each leg;
- With the legs and knees in contact, rotate the hips internally so that the feet swings upward while maintaining the knees in contact with each other;
- Perform 10-15 reps;
- Repeat for a total of 3 sets;
Relaxing the Internal Rotators
Balance Internal Hip Rotators
A balance internal hip rotator muscles is a muscle group that is mobile, strong, flexible and free from pain and discomfort. Such can reduce hip problems with could lead to other problematic issues in the lower back and pelvic area.
