Internal Rotation Resources

Internal Rotation Activation with Strap

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Rolling through the 90s

Notice how one leg internally rotates, one externally rotates, then roll through center to switch sides.


Flossing Rotators

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Flossing Rotators

top leg is in internal rotation, let the sit bone gently pulse between dropping towards earth and floating back up


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Lifting Through the 90s

Rolling through the 90s is a mobility drill, this is a strengthening exercise that allows you to stabilize the hip sockets while the femurs are rotated.


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Mandukasana with Internal Rotation

from forearm table, slide knees apart any amount that is comfortable.
to add internal hip rotation, lift one foot at a time. Be gentle.


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Janu Śirśasana with Internal Rotation

take this familiar pose and rotate the bent knee in and out.


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Garduasana Crunches

Single cross or double cross arms/ legs.
If the right leg is on top, then the left arm is on top.

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Flossing Garudasana

add a little bounce to Garudasana:
as hips reach back and down, lift elbows slightly
as hips lift, elbows lower
pulse

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