Hip Internal and External Rotation

These exercises work the respective rotators of the hip and are easiest to do while sitting. To perform internal rotation, secure one end of the tubing around the ankle of the moving leg and the other end to the leg of the chair on the side of your other leg (see figure 4.22a). Bring your foot away from your body while you roll your thigh inward. For external rotation, attach the tubing to one ankle and the leg of the chair nearest that ankle. Bring your foot across, in front of the other foot, while the knee rolls outward (see figure 4.22b). Again, hold the end position for 2 to 3 seconds before returning to your starting position. With both exercises, allow only rotation of the thigh, and not adduction or abduction.

Figure 4.22 (a) Hip Internal and (b) External Rotation