A Move You Should Do MONDAY – Supine Hip Rotation Stretch

If you are experiencing knee pain or lower back pain, the supine hip rotation stretch can help bring you some relief. Here’s how to do it:

Lie on your back with your arms out to a “T”
Cross your left leg over your right in a the figure 4 position
Slowly roll your knees to the right. You should feel a pull in your left butt cheek
Hold for 30 seconds or five deep breaths
Then roll your knees to the left. You should feel a pull in the front of your right hip
Hold for 30 seconds or five deep breaths THEN
Cross your legs in the closed position, with your thighs touching
Repeat rolling your knees to the right for 30 seconds and then to the left for 30 seconds
Repeat the whole sequence with your right leg crossed over your left

Why does this matter?

Many postures throughout the day cause shortening or tightness in the deep hip external rotators: piriformis, gemelli, obturators and quadratus femoris. Walking with your feet turned out, sitting with one leg underneath you or sitting with your knees apart or toes turned out for hours at a time can cause tightness in these muscles.

Tightness in the hip external rotators will limit internal rotation of the hips, causing over rotation in the knees below or the low back above. Tightness in the piriformis is often implicated in sciatica and tightness in the obturator internis has been associated with stress urinary incontinence. And tight deep hip external rotators can shut off your butt (gluteus maximus).

So, take a couple minutes and give the supine hip rotation stretch a try. I promise, it will be worth it.

Because nobody has time to be in pain.

Until next time…