If your hips can’t rotate, your spine will do the job for them—and that’s exactly where most back pain begins. Your hips are built for high levels of movement. But when they’re locked, your nervous system gets creative, pulling from your low back, pelvis, and core to pick up the slack. It feels strong at first—until it doesn’t. This two-part sequence changes that. It restores hip rotation, relieves spinal pressure, and helps your body use the right joints for the right job. Do this for four minu
1:04
If your hips can’t rotate, your spine will do the job for them—and that’s exactly where most back pain begins. Your hips are built for high levels of movement. But when they’re locked, your nervous system gets creative, pulling from your low back, pelvis, and core to pick up the slack. It feels strong at first—until it doesn’t. This two-part sequence changes that. It restores hip rotation, relieves spinal pressure, and helps your body use the right joints for the right job. Do this for four minu
3.5K views7 months ago
FacebookPain Academy
🛟To rotate your pelvis around a turn, your hips need opposite rotations: • Inside hip = internal rotation (femur turns in) • Outside hip = external rotation (femur turns out) If one hip is restricted (very common), your pelvis can’t rotate smoothly - so you’ll often see: • collapsing or leaning or sliding to one side • upper body over twisting •. hands/arms which take over • circles that feel stiff or different on each rein •. a horse which doesn’t bend or falls out A lot of riders don’t realis
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🛟To rotate your pelvis around a turn, your hips need opposite rotations: • Inside hip = internal rotation (femur turns in) • Outside hip = external rotation (femur turns out) If one hip is restricted (very common), your pelvis can’t rotate smoothly - so you’ll often see: • collapsing or leaning or sliding to one side • upper body over twisting •. hands/arms which take over • circles that feel stiff or different on each rein •. a horse which doesn’t bend or falls out A lot of riders don’t realis
18.9K views5 months ago
FacebookPegasus Physiotherapy
6 Exercises for Hip Internal and External Rotation — Dani Winks Flexibility
6 Exercises for Hip Internal and External Rotation — Dani Winks Flexibility
Mar 19, 2022
daniwinksflexibility.com
Restore Hip Rotation to Address Back, Knee & Hip Pain
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You’re not fixing your back. You’re giving your hips back the movement they’ve been missing. When hips stop rotating well, the lower back often takes over. That’s when people describe feeling locked, jammed, or stiff for no obvious reason. Research shows reduced hip rotation and extension increases load on the lumbar spine, especially in people who sit a lot or move in one plane all day (O’Sullivan et al., 2018; Reiman et al., 2023). What this 60-second drill does: • Lets the hips rotate while t
2.4K views3 months ago
TikTokdrmochiro
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THE MUSCLE & MOBILITY MAKER on Instagram: "If your hips don’t rotate well, something else has to pick up the slack. That’s usually your low back, knees, or the front of the hip, and that’s where pain starts showing up. This drill targets hip internal rotation, which is one of the most commonly lost (and most important) hip motions for: Walking and running Squatting and hinging Reducing rotational stress through the spine and knees Here’s how the setup works: You’re in a 90–90 seated position. Th
32.2K views3 months ago
Instagramjacksantorafitness
0:16
Are you lacking hip internal rotation? You might notice it in squats, lunges, or even walking, if your hip can’t rotate, the pelvis shifts, and suddenly your body is compensating to find the motion it’s missing. Over time, that compensation turns into pain, tightness, and a pelvis that feels unstable! Improving internal rotation helps the hip take back control, reduces stress on the SI joint, and supports better pelvic alignment and load distribution. Try these to start increasing your hip inter
8.7K views4 months ago
TikTokdr.ariel.dpt
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If one of your hips always sits higher than the other, your body is usually compensating for something. A really common reason is limited hip internal rotation. When the hip can’t rotate inward the way it’s supposed to, your body still needs to find a way to move. So it borrows motion from somewhere else… usually the spine. That’s when you’ll often see the hip hike up during walking, squatting, or single-leg movements. Quick way to check: Sit down and rotate your foot outward while your knee sta
855 views2 months ago
TikTokcorypaynetraining
Why hip rotation is important in gait & what happens if you can't express it [5m 48s] (tldw: you'll overload some parts of the foot and/or ask the knee or low back to compensate)
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