This is a favorite 'go to' exercise presciption for a great number of the patients in my clinic. Patients with the following conditions have a tendency to have decreased hip rotation flexibility:
- Herniated lumbar spine discs
- Back pain
- Hip impingement
- Patellar tendonitis
- Meniscus tears
- Sacroiliac dysfunction
When there is decreased hip rotational flexibility, there will be excessive and destructive rotational movement in the pelvis, lower back and knee. This adds a great deal of stress to the areas and opens the door to injuries. To deal with this, as a chiropractor, I like starting off my patients with this exercise:
- Start in a side lying position on your legs and upright with your spine. Both legs should be a 90 degree bend, and 90 degrees in relation to each other.
- Maintain tall perfect posture. That means tall height, not pulling your shoulders back excessively.
- Align your torso to one thigh bone, then the other thigh bone.
- Don't let yourself hold your breathe.