External Rotation – the “Deep Six”
external rotators attaching from sacrum and pelvis to femur +
gluteous maximus, with a little help from some of your hip flexors
and adductors. Most of us have some natural turn out here because of
how our thigh bones sit in the acetabulum. But many of us have more
turn out than that because these muscles are tight from every
postures esp. sitting and stressing. This can lead to piriformis
syndrome (often called sciatica) as one of the deep six – the
piriformus – gets tight and applies pressure to the sciatic nerve.
If these are tight for you, a very simply way to stretch them is to
change your standing posture so that the insides of your feet are
parallel instead of turned out.
Find your external rotators with Gary's
Twist - lie on back, take one leg over body into twist. Turning from hips, turn kneecap toward sky. You should feel this distinctly in your bottom.
Internal Rotation – the internal
rotators and the abductors are one and the same – minimus, medius,
and tfl with a little help from a couple of your hams.
Normal range of motion for both is
about 45 degrees. We will explore this in our practice where you should feel the movement of internal rotation under the hand on your hip. In external rotation, try to shift the work out of the space under your hand and into your bottom, nearer your sacrum.
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