90/90 Internal Rotation PAIL
Exercise Overview
The 90/90 internal rotation pail is a progressive angular isometric loading exercise used to improve hip mobility. Start by going into a 90/90 position by rotating the front leg internally and the back leg externally until the knee touches the ground. Have both knees bent to 90 degrees and the back hip flexed to 90 degrees as well. Hold a stretch in this position for 2 minutes. Follow this with a contraction for the front leg. Complete the contraction by attempting to drive the foot and ankle into the floor while keeping the knee pinned down to the ground.
Muscles Involved
hip joint capsulehip external rotatorsgluteus maximusposterior fibers gluteus mediusquadratus femorisgemellus inferiorgemellus superiorobturator internusobturator externus
Related Conditions
hip impingementfunctional hip impingementexternal snapping hip syndromehip bursitisgreater trochanteric pain syndromesacroiliac joint syndromelower kinetic pain syndromehip spine syndrome