Hip mobilization: internal and external rotation in side lying

Active mobility exercise for the the hip joint for internal and external rotation in flexion, done from side-lying

  • start lying on one side, hips and knees slightly bent
  • place a short roller (if you have one) between your knees as pictured
  • push the top leg forward in relation to the other thigh, ie: slide the top side’s knee forward ahead of the other knee
  • once you’ve reached the end of your comfortable range, reverse the motion by rotating your pelvis back, drawing the top knee back behind the other knee/il>
  • NOTE: the roller facilitates the movement and the floor provides a return force helping move the head of the femur through it’s rotation
  • repeat as needed