I have suffered from pain in internal rotation for years, it even compromised my dance career because of compensation in my lower back which developed into a hernia between L3 and L4... This is the first time in 15 years of unanswered questions that I can foresee a solution. MRI, x-ray...couldn’t show anything and numerous times I was told by therapists to work passively in IR positions waiting for my hips to “heal” to the point of crying each time.... I am French leaving in Germany and your work could have such a great echo in the dance community. I look forward to progress with my mobility thanks to these exercices. Thank you so much

GREAT, solved my internal rotation problem. so even on the 90-90 stretch we are staying tight and moving to our greatest ROM? correct? not just passively sitting.

Hi I obviously cannot diagnose your knee issue in this forum...however I will say that if your hip joints are not prepared to complete the sequence with at least some efficiency then you will place unneeded stress on your other joints as they compensate. This particular sequence is part of a system which involves the necessary preparatory work. I would try breaking down the steps and working on your ability to hold/improve the static positions first

Absolutely. Unfortunately in the video during the 90/90 position I have my hand on the ground which may make it seem like I am supporting my weight...however I am not. The forward movement whilst in the 90/90, as well as the transition is all active. Thanks for the question

Unless otherwise contraindicated by injury or anatomic abnormalities...yes, absolutely

Great hip warm up prior to judo practice. Especially for doing ground work (newaza).

You are making life so much easier for me...thank you

Have a? Actively putting the joint through its fullest range of motion will give you a useful functional movements scheme vs statically or passively throwing it in that same position correct??

gold

What do you do if you can't do that sequence, esp the bear sit or sit to squat w/o using hands?

Should everyone be able to get up from the Squat with no hands? I am not able to perform this action without using my hands.

Complex with gradual progression meaning

Not exactly. Actively training the joint to 'capture' or 'control' the full range of motion will improve the mobility of the articulation. Utilizing the full mobility in progressively more challenging movement sequences will train the nervous system to incorporate the ranges into functional movement patterns. When done passively, this only adds to flexibility which does NOT improve movement control

I can do a full ATG squat but it seems impossible to be able to rotate the knee to the ground. How am I supposed to work up to that? I do the the shinbox switch, trying to do the Dean sommerset routine. I wish I had someone in my area that knows how to do this stuff.

Ok so the more complex the movement scheme is through the range of motion the more potential functional control we get with the newly acquired range of motion

Hello! In the 90/90 positions i can't place both my glutes on the ground (the one of the internally rotated leg hovers over the ground), my knees can't drop as much as yours in the bear position. Does this mean I should not start with this sequence? Or it should get better over time? Thank you for all your work and reasearch, it has helped a lot to understand my own mobility deficits : )

I would have someone do a McMurray's test on you to check for meniscus tears if you are experiencing any locking or clicking in the knees.

This will make my hip ball and socket joints grind so bad.

Great hip warm up prior to judo practice. Especially for doing ground work (newaza).