More end range hip external rotation work as I rehab this gimpy hip. Passive range lift offs (as explained by @drandreospina) combined with postural modifications (regressions or progressions) are truly such a great tool for improving mobility and range of motion.
I posted a hip ER video a while back demonstrating a supine to sit transition. In the current video, I've increased the postural demands and I'm in quadruped. I've picked a box with a height that is at my end range, but still allows me to succeed and complete the movement. The goal here is simply to lift my knee off the box by externally rotating my hip. By keeping my toe on the box, I'm ensuring external rotation, which I'm currently more concerned with working on abduction (lifting the entire leg and foot off the box). Playing around with this drill, I also found that if I left my heel on the box instead of my toes, I would try to cheat the movement by using my ankle everters, dorsiflexors, and hip flexors. Hence why I opted to keep the toe on the box instead.
From here, I did the best I could to keep my weight over my hands and supporting leg, and not shift away as externally rotated the hip to lift the knee.
Slow, controlled movements, performed with intent, and designed to target specific tissues and movement. Not sexy, but by far the best way to increase your range of motion. Give it a shot and let me know what you think.
FYI, did this immediately after “releasing” my TFL. Dope combo for what I've got going on. Always gotta ask “why”. Like it? Repost it. Don't understand it? Hit me up and get #Maestrofied.
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