Dowel 90/90
Exercise Overview
This is an assisted hip internal rotation exercise that will stretch the external rotators of the hip. Start by sitting in an 90/90 position by bending both hips and knees to 90 degrees. Rotate the trail leg so that the outer thigh rests on the floor and the front leg so that the inner knee rests on the floor. Place a dowel under the base of your ankle and use your thigh as a lever to raise the foot off of the floor and the hip into internal rotation. Hold this for 20-30 seconds before repeating as required.
Muscles Involved
Hip capsulePosterior fibers of gluteus mediusGluteus maximusQuadratus Femoris
Related Conditions
Hip ImpingementGreater Trochanteric Pain SyndromeExternal Snapping Hip SyndromeSIJ SyndromeGlute Amnesia
