The Best Thing You’ve Never Tried To Improve Your Hip Internal Rotation

Beginner Body Restoration Program: www.conorharris.com/beginner-...
0:00 Why Hip Internal Rotation Becomes Limited
0:25 The Underrated Reason Why Internal Rotation Becomes Limited
1:06 The Fix For Limited Hip Internal Rotation
1:23 Exercise For Improving Hip Internal Rotation
4:15 Set & Rep Recommendations

[@conorharris]

Thank you for watching everyone! If you want more exercises that can help with this, I recommend watching my video here on internal rotation: kzbin.info/www/bejne/a5qslpualNOSack - If you want more of a comprehensive approach, check out my Beginner Body Restoration program that is designed to help with issues exactly like this: www.conorharris.com/beginner-body-restoration

[@benjones6288]

if you are stuck in external rotation on the left hip should the right or left leg be pressing the foam roller into the wall?

[@nternalPractice]

Hi Conor, your videos on how the hips move internally provided a HUGE missing piece of the martial arts puzzle I have been training for decades. After only a couple of weeks practicing your main internal hip rotation exercise ( Split Stance Deadlift Variation from "The Truth About Internal Hip Rotation" video) in combination with 90/90 hip stretches, EVERYTHING has changed. I am intending to work through your "beginner body restoration course" and, later, the "beginner biomechanics course. In the meantime, to lay the ground work I am working through your "5 Drills For Healthy Hips". I have a question about the breathing. After reading "The Oxygen Advantage" a few year ago, in order to improve my C02 tolerance, I trained myself to breath exclusively through the nose at all times (including doing strenuous cardiovascular exercise). You advocate open mouth exhalation but, is it OK to breath out through the nose for your exercises?

[@elijah1110]

How do you know literally all of my anatomical issues? Youre great man

[@Ayudado]

I found you few weeks ago and I was so grateful to do it, your videos are just the best. You get to understand the mechanics behind all of our patterns and how we adapt to compensate but also how to come back from it. What is shocking to me is that I got an appointment today with an osteopath and clearly explained and showed to me how my back pain was a consequence of having lost mobility of the internal rotation of my hip because of my sedentary lifestyle. And you know, I was scrolling through my yt feed and this video popped up and thought 'damn these algorithms are getting even better, they know I had an appointment today and I got diagnosed this what the...' but actually it was shown to me because it got uploaded 1h ago lol

[@casaundraarellano4532]

Brilliant as usual!!

[@kwadwoyeboah3481]

Wow, I have lateral pelvic tilt and this helped increase my range of motion on my left side completely! Thank you so much Conor!

[@Sydebern]

Again, your excercises work! I have a noticable improvement in external and internal hip rotation on my left side after this exercise. So again, thanks Conor!

[@conorharris]

Love to hear it!

[@nternalPractice]

Conors' approach, which emphasizes the development of body awareness and an understanding of the causal skeletal chain, is unique in western physiology. It is absolutely fascinating how much this approach has in common with the Chinese internal martial arts which, for centuries, have been developing these same principles. In Tai Chi emphasis is placed both on "ting" (listening to the internal mechanisms of the body in order to develop a higher level of body awareness) and the principle of "when one part moves, all parts move" (directly related to the skeletal causal chain of movement). Conors' work stands out in the world of modern western physiotherapy and kinesiology where the typical (simplistic) approach involves a superficial strengthening of support musculature.

[@uboobly]

Whoa!! I was just working your hip impingement videos. I saw this drop. And it helped my TMCC!! I have better right molar and canine access which I have been working on. My left temporal bone doesn't feel as squeezed. I've been trying to get more external rotation out of that right hip. And that it freed my body somewhat, the left cranial situation too, is too weird. Man. The serendipity of this video .... Thank you.

[@conorharris]

Glad it helps :)

[@maryc6091]

Which hip (l/r) external rotation is this exercise going to help?😊

[@robertkowton5875]

Great exploration. Do you suggest doing both sides?

[@BBoyAirNino]

Thank you!

[@dopamine-87]

This has been my exact problem on my right side since i was a child (35 years old now). If this works, this guy is a legend in my eyes as no matter what physio/chiro/osteo/massage therapist etc ive been too the best ive done is just remove pain short term. Will try for a solid week atleast and report back. Only just found your videos a few days ago, cheers Connor

[@user-fi9bw6oo6d]

no you must do minumum, 1-2 months and another 40 rehab excresizes and report back. you are dreaming if you think just like magic in one week 35 years ov abuse will dissapear

[@vacafuega]

How did it go? Let us know

[@trbeyond]

Interesting stuff! How many seconds hold for each side and how many sets?

[@Venya3213]

Coach, is it possible for externally rotated femurs( duck feet) and a pelvic tilted forward slightly to cause an adductor longus overuse injury ( along with a spike in workload)?

[@JimmyVu415]

So basically improve hip external rotation on the right side to improve hip internal rotation on the left side? For people with left aic right bc pattern?

[@00ps]

Hallo Can you tell in which part of the course you mention how to identify between whether I need more IR or IR through external lets call

[@tasharch]

What if you have too much internal rotation? I can sit with my knees touching and my feet out to the sides or turn my feet inwards whilst standing so that the toes are touching. I'm sure its contributing to some of my back pain but I am only seeing ways to imporve this rotation. I have terrible external rotation and also really lose hamstrings. Would love to see a video on what is causing this.

[@hunterrouse3931]

You have any videos to improve dorsiflexion

[@lujainsalama808]

in any split position, one side of my hip becomes higher than the other one. like in the first exercise(without any elevation), my right hip bone would be elevated and not on the same line as the left one? this is normal?

[@axeldietrich1244]

0:50 conor mentions that in his biomecanics course he explains how to determine if you need to stretch the dorsal capsual or doing the exercise in the video. whicht course does he mean exactly? becaue I did the exercise in the video and nothing changed and i just get cramps in glute medius during IR just as always :/

[@samsam-nh9xi]

I wanna try get split since two year my front us close but stuck ...my middle is far ...i guess have bone limitations...is there methid to avoid that and get more range of motion?

[@sharky125]

Should we be doing this on both sides?

[@YTuberosity]

Will this sort of thing work for someone with FAI?

[@narnienoonoo3220]

@connorharris for clarification if my left leg is stuck in internal rotation and right leg is in external rotation (right hip is higher) which leg do i put against the wall (or foam roller)?

[@olaogung09]

So in other words, if you are someone who lives in compression this is a better solution than say a 90/90 hip lift?

[@donkeyjoe4782]

My external rotation is crazy but I have to strain, especially on my right side just to point my toes straight ahead.

[@elmafudd9703]

Why dont I just become cosy with the wall. Shuffle up to it place a rolled towel against it and push my knee into that? The wall should not impinge my shoulder as I rotating up the spine. This is not a criticism or I can do it better, its just a question.

[@TreyRobak]

When I lay down and lift my left leg straight up I get a popping sound/feeling in what I think is the blockage in the hip capsule you mention. Would this mean that my left side of my pelvis is in the pattern you described here? And therefore this exercise would be something to help the left hip functioning properly? I've been using the exercise for a bit with pretty good results and just want to make sure I'm approaching this right. Been to two PRI certified trainers before, but this exercise has given me improvements I haven't seen in two years

[@adamchmelovsky9941]

Exactly i can't straight left leg because of pain in knee ant it does pop sound when I straight it. Did this exercise helped you?

[@MrMrTijgertje]

noticed i cant press with the left side at all. on the right side i can push myself away from the wall with ease.

[@carlastein7945]

If the problem hip is the right hip, is that the one with the foam roller or the left one?

[@momortada9054]

Hello, Just to make sure I’m following, in this exercise do you mean I should feel the outside muscles of the hip towards the wall or those of the opposite hip?

[@ninkazee]

Im wondering that also, because I only feel in the glute against the wall.

[@loriwilliamson5738]

I'm wondering this too. Hope Conor answers.

[@conorharris]

You should feel the glute closest to the wall, meaning the one pressing into the roller

[@momortada9054]

@@conorharris thanks Conor for answering my question, and good thing I even asked it in the first place because this whole time and since you released this video I incorrectly thought you’re more likely referring to the hip closest to the camera.

[@ksmith2852]

It is confusing because he points to the outside hip, not pressed against the foam roller.

[@nenadkamenovic1874]

Hi Conor, why is opposite arm reqch important in this context? Thanks im advance

[@Blaser614]

I believe it’s to expand the posterior rib cage so you can breathe deeper, easier.

[@eduardogonzalez6336]

Work opposite external hip rotation to improve internal hip rotation

[@ms.montero5719]

How many times do you have to do this exercise until the femur sits properly in the acetabulum permanently?

[@Lsirianni]

I definitely didn’t do it right because I felt it in my knee

[@ellisufc]

No change in retests

[@gaaas509]

why im feeling more the inner of right thigh not the left hip muscles

[@conorharris]

Try not reaching your left arm and/or pushing knee slightly more forward and outside foot more

[@henrytoussant9385]

This guy may be the most brilliant physio on the inter webs. But his instructions on exercises are very lacking: tilt your inner foot by 15 deg, keep the second toe bent by 2 cm and keep your hips over your need at angle of 4.5 deg. Ummm, people cannot follow such instructions. They will never feel what you want them to feel in a particular movement because the instructions are too complex. You need to find a way to simplify your instructions so regular folks can follow and still achieve the positions you intend to fix problems. i.e. stop pointing out unnecessary details.

[@user-fi9bw6oo6d]

you forget to give the real person crediit for coming up with all this being the PRI Institute. they not conon came to the conclusion we are all asymmetrical and very many ov us get too much dominate on the right side. did you know i can prove it to over 11 years ago PRI has been performing many of these so called new movement patterrs. kzbin.infovideos

[@conorharris]

Every instruction I point out is there for a reason. The body is very complex and we’re integrating the foot with the hip and upper body. I try to respect that while making the instructions as simple as possible. That being said, if you get this about 75% correct, you should still see a change

[@AbbsJr]

@@conorharris lmao this is one of those times when technically you’re both right 😂😂 (Connor more so unfortunately, it is what it is)

[@brianthomas7407]

He is brilliant though. I’ve seen dozens of channels and you can tell he knows his shit and is the best out there.

[@BrookeYoder]

Those are the exact reasons why I follow this channel. Those details are make such a huge difference and are what finally got many of these exercises to click for me and to start feeling a difference in my body