Hip rotation is a very important movement that we perform daily in many functional activities. More specifically, crossing our legs, tying our shoes, and getting in/out of a car all involve external hip rotation. Maintaining this motion is important and when it is restricted, improving it can be very beneficial for our function. This stretch is a simple and effective way of improving, and maintaining, external hip rotation.

Who should do this stretch?

This exercise is good for people who have been told that they have a “tight” hip or feel like their hip mobility is limited. You might notice this yourself if you’re struggling to do any of the movements mentioned above. These include putting on your sock/shoes, getting in and out of the car, etc. This is also a great stretch for anyone who performs a lot of lower body activities. Some examples of these are running, jogging, walking, dancing, most team sports, and many more. If you are relatively inactive, regular stretching is important to help maintain your mobility.

How do I do it?

The only requirement for this exercise is a floor, preferably a comfortable mat or surface. You need enough floor space that you can lie on your back with your knees bent in a comfortable position. 

1. Begin by lying down on your back. Your hands can be at your side, with your knees bent at a comfortable angle.
2. Cross one ankle over the opposite knee. The more your planted leg is bent, the more difficult the stretch is going to become.
3. Use your arm(s) to press your knee away from your body.
4. You will feel a “stretch” along the outside of your rotated hip.
5. Hold this stretch, or slowly pulse in and out, for 30 seconds to one minute.

Important Tip

The movement should not be painful. Some mild discomfort is expected at first, especially in the leg being stretched. If the movement causes pain, it may be too soon to attempt this exercise, or your form may need correcting. In either case, be sure to contact your physiotherapist if you’re having pain after attempting it. During this exercise, you can also focus on taking slow and controlled breaths. As you exhale, try to let your leg totally relax. Your breath is a very useful tool for muscle relaxation and nervous system regulation.

If this is your first time doing an exercise like this one, you may have some soreness 24-48 hours after completing it for the first time. If that’s the case, take time to rest and consult your physiotherapist if it persists. As with all exercise, make sure you are eating healthy, sleeping well, and staying hydrated.

What To Expect

If this is your first time doing an exercise like the shoulder pendulum, you may experience some soreness 24-48 hours after completing it for the first time. If that’s the case, take time to rest and consult your physiotherapist if it persists. As with all exercise, make 

Stay safe and take care,

Daniel Sedran

Registered Physiotherapist
Owner of First Line Physiotherapy