Thank you for watching everyone! If you want more exercises that can help with this, I recommend watching my video here on internal rotation: kzfaq.info/get/bejne/aZd2g66ar7yzZ58.html - If you want more of a comprehensive approach, check out my Beginner Body Restoration program that is designed to help with issues exactly like this: www.conorharris.com/beginner-body-restoration

I work in a big box store on concrete floors all day and I've learned so much about lower body work from walking to stretching. It's improved how my lower body feels at the end of the day. Especially my hips. Thank you Connor!

Just, wow. Your videos are so educational and polished. I was rear-ended when I was 18 and have never had one day without pain in over 20 years. I've watched thousands of hours of vids, and omg so much reading, throughout the years trying to pinpoint what bone or muscle is hurting or pinching so I could tell my Physiatrist and he could order the correct MRI or give me epidurals and facet injections to help the pain. I can't count how many years I've been in and out of physical therapy and it's NEVER helped me, only caused more pain. I just fell a week ago, tripped over my flip flop on ceramic tile floor landing on my right hip, hard, and have been researching the specific bone that's bruised so I can reluctantly go back to PT cuz that fall screwed my spine up so bad I'm using a walker. That's how I stumbled onto one of your vids. I wish I could be evaluated by you. Finally, a well-educated PT who can demonstrate what is hurting, where and why. Are you in the US? lol You are doing great work with these videos. You are very good at breaking things down into layman's terms and demonstrating the exercise and WHY it works. Amazing! Thank you!!

Man you are a professional... This seems to be exactly my problem. My physiotherapist and my chiropractor seemed utterly clueless compared to you. Actually, my chiro made my problem so much worse... Thank you, thank you, thank you!

Thank you Conor your videos are top shelf, but this one in particular finally put me on the road to solving a hip flexor issue I've been dealing with for 2 years. Keep up the excellent work

Can't believe how many physiotherapists do not know this basic anatomy, assessments and fixes! Thank you Conor, subbed for sure

I think this is exactly whats happening with me! My left hip is lower than my right hip, and its internal rotation that caused my piriformis issues when I was exercising one day. And most exercises flare up the piriformis especially stretches. And I have an anterior pelvic tilt. Will try these and will purchase your beginnger restoration program! Thank you!! You are very different and thorough than many of the physio therapists I watch. My physio therapists could not help my issue. Your understanding for bio mechanics is superb!

Love the way you break things down. Thanks for all the knowledge you've put out. +1 new fan.

Everything you said in this video sounded like what was going on in my L hip. Standing T stretch has been a game changer over the past few days . Thank you for this!!

There is tingling in my left hip area, a delicious awakening and steady recovery of a life long problem! I'm a #1 fan Conor. I love your studious approach, your use of the skeleton, and your clear educational teaching style. I'm grateful for your generous sharing of information on-line on You Tube.

you are a wizard and a blessing.

Just tried a few of these stretches, and its the closest I've felt to normal in ages! I've had lower back pain on my left side and numbness and weakness in my left foot for months and everything I tried didn't have much effect, but these exercises reduced those feelings a bunch. Definitely have to keep consistent with this but this seems like a good first step!

Thank you for your clear pronunciation. I'm not an English speaker, so it's been hard to understand all the contents. Your pronunciation is perfect enough for auto-generated captions! 😊

Standing posterior capsule stretch along with banded squats has made my hip pain and hip impingment go away within a few days,had this going for years and reaching the point where even walking hurt....so pretty pleased,thank you.

Conor is one of the BEST on youtube!

Thanks! Your are a wealth of information, you explain it so that it's understandable and applicable.

Thank you! Thank you, thank you!!! Thank you for existing, your videos help me get my life back. I have been suffering for over a year. And your videos have given me such an improvement. Trying to avoid a spinal fusion L5-S1. I can't thank you enough... Please make a book.

This is what people actually need to hear not no bullshit obvious simple stuff that is normally not the answer. Good stuff 👍

Straight up perfect, thank you!

Thank you so much. Very helpful!!!

Love ur videos..made such a difference in my health...please keep posting more videos...txs

The second stretch is amazing. Will stick to it.😊

Thank you so much for your videos. This video has drastically helped my hip internal rotation. I saw 2 doctors and 2 physical therapists for low back pain and they weren't able to help at all. Turns out I had 0 internal rotation on my left side and that was causing my low back pain. In just a few days, I've seen incredible results and almost have normal internal rotation again. You do a great job at explaining how the hip works and explaining why certain stretches/exercises work, which ultimately helps me be able to figure out which exercises are best for me. Subbed for life. Thanks so much again!

This is again so enlightening. Your professional and open demonstrations physically & using the skeleton; of the areas of the anatomy, that certain problems can affect, helps understand the nature of a problem 'graphically'- bearing it mind what to expect during exercising. 👍.. By the way I am a massage therapist.🙂

Thanks for the content.

This is a great explanation of how the main PRI tests are impacted by ability/inability to get AF IR and FA IR. Really helpful to my studying!

Thank you for such important information!!

Very interesting, thank you!

This video is highly enlightening and beneficial in practice.

Just like every other comment, this was a life-saver! Amazing work

ty. I like the way of bringing information

Thank you so very much for the awesome video! 🙏

Thank you 🎉So helpful ❤

Exercise #2 hit the spot gloriously on both my hips. The others, not so much.

Thank you so much for this. I've been trying to figure out why my deep squats and leg extensions suck for around a year now, despite being pretty flexible over all. I've tried all kinds of hip and tibial internal rotation and ankle dorsiflexion exercises to see what the problem could be, but to pretty much no avail. I just did these for a couple minutes and then tried going into child's pose. I was able to keep my butt to my heels with my kneews way closer together than before!

I like his clear and detailed explanations thatvlead directly into practical instruction. As for cuteness, well yeah. But kinda more just cause he's young. Glad to see somebody's getting a thrill tho. Thanks for the video, gonna work on it tomorrow morning.

Great video! I am going to try what you are recommending to at least get some hip internal rotation. My lack of hip internal location prevent me from performing any squat properly or raise my leg more than 45 degrees. It may not work but at least I will try! Have a nice day!

This last technic is the TRUTH

Fire videos. I’m subscribing!

Great stuff! I always thought I was just lucky with the lead leg in my golf swing, but apparently, I do what you're talking about. Now, I can save all that luck for bunker shots.😏

I don't think i can do this alone I need someone who understands biomechanics to guide me through these excersises

Hey Conor, great video as always. If possible, could you please upload a video that directly addresses hip external rotation as well? Appreciate it!

🎉🎉❤ Thank you for sharing Does that mean for the posterior pelvic tilt situation we should addressing the right hip?

Thanks for this. My right hip is locked. I’ve had arthritis forever, and when I was a teen my left hip disintegrated, leaving me reliant on my hip for a long time. I do not want my right replaced. I hope this helps me unlock it 🤞🏻

Thank you 🙏

credit where its due, you are very good.

Your videos are so informative. I am experiencing left hip pain that goes in the inside of the left knee and to the outside of the left foot. I also have back and glute pain. I do have a posterior rotation on my right hip and have been trying to keep from causing problems on the left but looks like it's not working. I had a pelvis xray done and all I was told that I have is severe osteoarthritis. I did get a second opinion and just started getting some treatment. They have given me some similar exercises but I haven't been told what exactly it is. Do you ever look at xrays of individuals who are curious about what is going inside there. Would appreciate any advice.

Man you are amazing🙏

Hey! Thank you conor for making these videos they really helpful .I have Avascular Necrosis in both hips , I have done core decompression surgery 1.5 years ago, now im kinda stucked in external rotation can I do these streches for improve internal rotation?

The best on the net

While finding the video very interesting, I myself have the opposite problem! Have you made any informative content regarding external hip rotation?

Excellent video, seems like i gained plenty of internal rotation on my left hip right after doing these motions. Question 🙋 : to what extent should be be careful not to widen the hip capsule too much. Is it possible to have internal rotation restrictions due to external rotator tightness in a straight vs. flexed hip? Since all of these cases are possible, I'm worried to be stretching a hip capsule that is wide enough initially and creating instability.

Hello, thank you for your informative videos. I have had a lot of issues with my right hip/ pelvis out-flare and is anteriorly rotated. My psoas area and side of hip have a lot of discomfort. Not much range of motion also. Was walking 10k steps per day and doing PT exercises. Have stopped for a while. I tried the #2 exercise with left knee on pad and am unable to move forward on forearms. What would the best exercises be for me? Thanks for all of your info!

Hello Conor. Could be a banded hip distraction exercise helpful for the posterior hip capsule problem? If yes, which one do you believe is the best?

You just totally got me. APT with L hip that feels externally rotated

Thanks for showing! You mentioned the tailbone, but didn't go into detail with it. Can a tight tailbone cause limited internal rotation?

It seems that I’m one of those people with anterior pelvic tilt and externally rotated left hip. I thought that my right leg sucks at ext rotation when sitting crosslegged, but now i know that the left leg is having easier time due to external hip rotation.

Hi Conor! Thank you for good instructions. I have Otto pelvis. Both side.My problems are lot of external rotation and little bit flexion and internal rotation. This is genetic. Could you share video for this. Thank you so goodness 🤸🏻‍♀️🙏🏻

Hi, I actually fractured my femoral neck on my right hip several years ago. I wonder if you ever show exercises for people like me? Generally, it feels OK, but now have some arthritis. Thank you.

The real problem is finding someone who can diagnose with which way pelvis / femur is orientated ! Can your team do that via zoom ? seen so many Physio’s already , it’s no help !

Hi Conor, as someone who is suffering from The left AIC right BC pattern, should I avoid doing external hip rotation stretches on my right side ? They seem to be chronically tight

Brilliantly clear information. I'm curious as to whether the asymmetrical cause of lack of rotation on the left side of the hip is determined by whether someone is right handed/right footed? or does everyone have this potential issue on their left side regardless of whether they are dominant on their left or right side of their body?

thanks 😍

I was diagnosed FAI on my right hip .In your video you talk mostly of hip capsule restrictions,what if it’s bony restrictions cam ,pincer or mix will those exercises also can help?Are you based in UK?

Thank you very much! It's very interesting! Where is it possible to buy the same hips bones plastic model? Thank you!

I tried all of these and only got a small stretch in the glutes. I mostly felt pinching in the groin and stretching in the hamstrings. I have a professional physical therapist who's given me some other exercises and this is just a bonus so I'm not worried though.

WOW this has been fascinating, as a person with SCFE, have been trying to live with hip discomfort and pain my whole life, not a single Dr mentioned anything that could help, only thing they say hip replacement if it gets worse. never been able to have any hip internal rotation , as soon as i squat which is very difficult position for me, my ankles close together to almost no gap . i cant seat on a motorbike etc... my feet are always in an external rotation position like a duck more so on the right side. when i did the leg raise test i have no issues up to almost 90 degrees, and when i do the IR test it only rotates less than 5 degrees as if it is locked. i tried some of your recommended movements and can see a small improvement especially when my back is bent . would love some feedback if there is anything else i should try. God bless for sharing this.

Hey Connor, if I have limited hip IR on my right side and more IR on my left, would that be an indication to do these stretches on my right?

You sir are a lifesaver sent directly from heaven. My physio couldn't figure this out in all those hours that I spent with him and paid him .God knows where else I would have ever found this info, if not never. I felt that stretch on my left back pocket, but didn't feel much of anything while doing the same stretch on my right hip, although my right hip also felt very slightly looser afterwards. I can't internally rotate either of my hips (0-5 degrees). For background I also have a visible anterior pelvic tilt, painful hip flexors, and am also getting kinda backed up due to all this .What could be going on here? Thank you for reading and a reply will be much appreciated.

Oh my god ！my left hip joint felt uncomfortable 4years，I really know it is ，I have been treated by 4 physical ，never work ，this video solved my confusion

I’m kinda confused. The last sentence from the summary on the blog regarding this topic is incomplete. What would be the progressive exercise? I’m assuming it’s a staggered stance deadlift? Other than that, I’m wondering if the beginner body restoration program would provide a comprehensive progression guide for swaybacks also?

No one talks about the posterior tilt person in type 2. No thanks to the #1 misguided fitness or yoga cue “squeeze the butt” - I think that cue plus sitting too much are big factors that caused the issue to arise for me. 🤦🏻‍♀️ Thank you! ❤

How often do you think I should work on my hip mobility? My high school coaches aren’t advanced, we only do basic static stretches and dynamic warm-ups before practice/games. I play cornerback.

Does this help with Hip impingement? - my left leg is very limited in faber test and also in internal rotation. What do you think about adding a band to pull laterally?

Great subject, Connor! What if someone has deep muscle spasms in the muscles surrounding the hip socket? Are these tests your explaining helpful to release? WHERE CAN WE GO TO GET THE SAME TYPE OF CARE YOU ARE SHOWING??? What SPECIFIC TRAINING, do we look for? Is this the McKenzie Method ? I’m desperate to know!!

Could someone clarify which side I need to stretch? My right side tilts up because it is slightly longer than my left (functional not structural). Or is stretching beneficial to both sides in this case? Thank you so much.

Where did you get that pelvis model? It's a great representation of the pelvis, femur, and sacrum

Where are you located? And do you do online appointments?

In the knee modify version lots of pain in the "bikini line" . What do you think about that ? I've been working on this years. I'm really better now but sometimes it's impossible to do some movements without pain

Hi Conner. My left hip is my problem. My left knee has always been turned more outward from my right which faces straight forward. Even when my feet are straight forward. Will these exercises help with my misalignment?

The big question to me is what if you have been told you have an acetabular impingement limiting your internal rotation and deep flexion, it's always been very vague what I'm allowed to do to keep myself mobile without increasing the arthritis problem.

Does your hip restauration program addresses hip internal rotation limitations? I am almost done with beginner body restauration program and want to make sure the hip program addresses this since I was told by my PT I have 0% hip internal rotation on my Left and 5% in my R. THANK YOU!

I forgot to mention this and this is what really makes it hard for me to even do yoga or any type of exercise, when I fail for lack of oxygen I landed on my right arm and my humerus bone broke in half they couldn’t do the surgery so they put a cast on my arm to fused together until I got healthy enough strong enough to make it through surgery well it’s been four years no surgery and I had a rotator cuff injury on my right side also I almost lost my hand when I was younger but I won’t go to end all that so of course I am right handed, I’m not sure where to start I do the things that I can try to do I live alone on the second floor apartment I’m on oxygen use a walker I can’t even make down the stairs so I have to get well I will never give up I just need some advice because my fat primary care physician doesn’t seem to understand I know I have a Lotta information I can feel it OK oh I’ve been in five different car accidents that when I was driving when I’ve been with other people also but getting rear ended very bad because we were at a complete stop I thought I was OK when it first happened but the next day I couldn’t even get up

great video, do you have any materials regarding FAI ?

hey conor my measures are NEGATIVE R HIP IR of about 10 degrees and 5 DEGREES ON LEFT HIP IR ..... would it be advisable to do these on both sides? since my RIght hip has more posterior lower compression?

Super but can i do that with hipsartrosis? It’s so painful now im seriously thinking g of an operation…can it help to avoid it !

Hey Conor/ Thank you so much for video. One question - My left leg is out as well as forward compare to right, any clue and suggestions please.

What is the make up of a restriction? Is it fluid or tissue or what is it that restricts?

Great Video!! What about unlocking external rotation? I have minimal external rotation on my right leg. No matter how much stretching/foam rolling/lax ball/clam shells I do it never improves long term. Thank you…

Nice sir

My right hip pops every time I lower it after tucking my knees into my chest. Any idea what could be going on there? It doesn't seem to happen as much when I hold my leg straight.

is knocked knees curable ? if yes any link pls

Gosh, I have that clicking noise when I do leg raise with Swiss Ball. It's s driving me nuts so much that I have to stop the exercise.

Great video, I'm just wondering why you say the femur is sliding back but it looks like it's moving forward the human body.

i'm very curious how to assess this case i have; Better internal as well as external rotation on the left leg, But the left shoulder has a worse shoulder flexion range. All in comparison to the right side. I'm curious to see what people respond & how to assess this situation. Thankful for all the replies!

How to improve ballet turnout, please. I've worked on my hip turnout strength for years and suspect something is physically blocking it. Can't get answers elsewhere, though.

What about an exercise for external rotation.

十分感谢

Is this also applicable for external rotation?

I tried like hundred time 90-90 with hip shift but I always Felt only it in Left glute and it is painful. I feel it is overactive so I might try those stretches.