Hip External rotation stretch

This is an instructional video to correctly demonstrate Hip External rotation stretch

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This is a good exercise for flexibility issues in the hip joint especially if you are lacking external rotation.
  2. This stretch is not is a warm up and it shouldn’t be done just before exercise ideally.
  3. Like any exercise you should only do the exercise if it is pain free during, after and the next day. The most that you should feel is a strong stretch or discomfort.
  4. Lying on your back, pull you knee up towards your chest
  5. Next take hold on your ankle and pull it around, turning it inwards towards your body.
  6. Once you reach your limit, hold for 20-30 secs.
  7. If you are unable to reach with your hands then you can use a towel around your thigh and another around your ankle.
  8. Repeat in the opposite direction.
  9. You should aim to do this between 4-6 times daily to improve your flexibility
  10. It may take several months to actually increase your flexibility significantly so be patient.

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).