Purpose: To open up the posterior portion of the hip joint capsule to allow the head of the femur to sit further back into the socket and therefore centered in the acetabulum as intended. This allows access to balanced firing of all muscles of the hip and pelvic floor. This exercise is based on the science of the Postural Restoration Institute.
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, Adductors
Procedure:
Assume the quadruped position with hands under shoulders, knees under hips
Place your left knee on a 2 inch foam pad or towel so it is elevated. This creates left pelvic rotation
Cross your right knee over your left ankle and place your right knee on the floor
Lower yourself down onto your forearms
Rock your pelvis slowly into an anterior or posterior tilt until you feel a stretch directly in your back left pocket
Hold for 5 breaths, focusing on a quiet inhale through the nose and long exhale through the mouth while allowing your ribcage to drop downward with ease
If no adverse effects occur, you can slowly sink deeper into hip flexion, left pelvic rotation and/or pelvic tilting to enhance the stretch
Repeat as prescribed. Repeat on Right hip if prescribed
Main Cues:
Stretch should be felt directly in the back of the left hip
Drive right hip/side of pelvis towards the floor 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: Shift trunk forward to decrease degree of hip flexion; decrease degree of hip adduction/left pelvic rotation
Pain in low back
Correction: Slowly tuck your pelvis/arch your back until you find a happy comfortable place for your low back
Why We Love It:
Opens an area of the hip and pelvis that is often shortened and tight (pelvic outlet)
Allows for proper firing of the deep hip and pelvic rotators, with secondary positive effect on glutes
Promotes more neutrality in a pelvis that constantly “goes out of alignment”
When done correctly and you need it, it feels fantastic!
*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.