To fix externally rotated hips, it is important to engage in exercises and stretches that target the hip external rotators. These muscles include the piriformis, gemellus superior, gemellus inferior, obturator internus, obturator externus, and quadratus femoris.
Here are some exercises and stretches that can help:
1. Side-Lying Clamshell Exercise:
– Lie on your left side with your legs stacked.
– Use your left arm to prop up your head.
– Bend your knees and keep your feet together.
– Slowly lift your right knee upward, opening your legs like a clamshell.
– Pause for a moment with your right knee lifted, then slowly return your right leg to the starting position.
– Repeat for several repetitions, then switch sides.
2. Standing External Hip Rotation:
– Stand with your feet shoulder-width apart.
– Place a resistance band around your lower thighs, just above your knees.
– Engage your core and maintain proper alignment.
– Slowly rotate your right leg outward, away from your body, against the resistance of the band.
– Pause briefly, then slowly bring your leg back to the starting position.
– Repeat for several repetitions, then switch sides.
3. Seated Figure-Four Stretch:
– Sit on the edge of a chair or bench.
– Cross your right ankle over your left knee, creating a figure-four shape.
– Keep your back straight and gently press your right knee down, feeling a stretch in your right hip.
– Hold the stretch for 20-30 seconds, then switch sides.
– Repeat for a few sets on each side.
4. Supine Figure-Four Stretch:
– Lie on your back with your knees bent and feet flat on the floor.
– Cross your right ankle over your left knee, creating a figure-four shape.
– Reach your hands through the gap and interlace your fingers behind your left thigh.
– Gently pull your left thigh towards your chest, feeling a stretch in your right hip.
– Hold the stretch for 20-30 seconds, then switch sides.
– Repeat for a few sets on each side.
5. Hip External Rotator Strengthening:
– Lie on your stomach with your legs extended.
– Bend your right knee to 90 degrees and lift your thigh off the ground, keeping your foot relaxed.
– Slowly rotate your right leg outward, away from your body, as far as you can without discomfort.
– Hold the position for a few seconds, then slowly lower your leg back to the starting position.
– Repeat for several repetitions, then switch sides.
It is important to listen to your body and start with lighter resistance or shorter durations if you are a beginner or experiencing any discomfort. Gradually increase the intensity and duration of the exercises as your strength and flexibility improve.
In addition to these exercises and stretches, it can be helpful to address any underlying factors contributing to externally rotated hips, such as muscle imbalances, poor posture, or tightness in other areas of the body. Consulting with a physical therapist or a qualified healthcare professional can provide personalized guidance and treatment options based on your specific needs and goals.