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  • Writer's pictureKeep It Moving PT & Wellness

Week 10: Standing Left Posterior Hip Joint Capsule Inhibition Stretch

Updated: Aug 10, 2023


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:

  1. Stand with your left foot behind you on a 2 inch foam pad, block, or textbook

  2. 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

  3. Rotate your trunk slightly to the left by placing your right hand outside of your left knee

  4. You should feel a strong but comfortable stretch in the back of your left hip

  5. If no adverse effects occur, slightly pull your left knee towards your right to feel your left inner thigh (adductor muscle) engage

  6. Hold this position for 4-5 breaths in through your nose, and slowly out through your mouth

  7. 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.



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