This exercise is based on the science of the Postural Restoration Institute
Purpose: To open up the posterior portion of the hip joint capsule in a standing position. This allows the head of the femur to sit further back into the acetabulum (hip socket) as intended to access balanced firing of all muscles of the hip and pelvic floor while weight-bearing, particularly with hip hinging activities.
What It Targets: Stretching of the Posterior Hip Joint Capsule, the Deep Hip Rotators: Inferior Gemellus, Superior Gemellus, Piriformis, Obturator Internus, Obturator Externus, Quadratus Femoris, Hamstrings
Procedure:
Stand with your left foot behind you on a 2 inch foam pad, block, or textbook
Keeping both feet flat and parallel with weight in the middle of your left foot, slowly shift your left hip back by folding at the hip joint and letting your knees bend slightly
Rotate your trunk slightly to the left by placing your right hand outside of your left knee
You should feel a strong but comfortable stretch in the back of your left hip
If no adverse effects occur, slightly pull your left knee towards your right to feel your left inner thigh (adductor muscle) engage
Hold this position for 4-5 breaths in through your nose, and slowly out through your mouth
Repeat as prescribed
Main Cues:
Stretch should be felt directly in the back of the left hip
Hinge at the hips while driving the right hip/side of pelvis towards the left foot to create left pelvic rotation
Degree of pelvic anterior/posterior tilt, and hip flexion needed to feel the stretch is specific to the individual
Common Compensations/Adverse Effects:
Stretch is not felt
Correction: If all the above steps were followed correctly, you probably don’t need the stretch
Pinch in groin/inner thigh
Correction: Limit degree of hip flexion/hinge; decrease degree of hip adduction/left pelvic rotation
Discomfort in low back
Correction: Ensure your lumbar spine remains straight and the motion is coming from a posterior hinge at the hips and slight upper trunk rotation, not bending forward at the spine
Stretch felt more in hamstring than posterior hip
Correction: Ensure you are hinging at your hips while letting them simultaneously shift backwards
Why We Love It:
Opens an area of the hip and pelvis that is often shortened and tight (pelvic outlet) in a weight-bearing position
Drives a hip hinge movement pattern necessary for single leg deadlifting and proper loading of the hip joint in standing
Allows for proper firing of the deep hip and pelvic rotators, with secondary positive effect on glutes
*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.