Exercise/Body/Flexibility/Hip Capsule Mobilization
Hip Capsule Mobilization
- Practice loading the femur into the hip socket on hands and knees to restore internal and external hip rotation.
Setup
- Kneel on all fours with the working knee under the hip at 90 degrees of hip flexion. Draw the knee toward the midline to wind up the hip capsule.
Practice
- Push your weight back through the femur toward the back of the hip, then glide sideways without dropping to the ground, keeping that line of force. From there add a little more flexion or rotation, move the pelvis and torso on the femur, or use the other leg to press the working leg into internal or external rotation.
Dose and Progression
- About two minutes per side, per the video. Assess rotation before and after.
Cues and Variations
- Aim for a rotation window of 75 to 90 degrees with the femur vertical and loaded, about 45 degrees external and 30 degrees internal. If the front of the hip pinches, loop a band around the upper thigh and anchor it to the side or behind you to pull the femur slightly out of the socket.
Sources