internal hip rotation, correct muscle activation.

[stankanovic]

I loved your tutorial on the arch body hold:

this has helped me reallly understand the correct muscle activation which i  was lacking in (activating just the muscles in my lower back)
after reading this article i've realised my hip internal rotation is lacking and is probably limiting my movement in forward folds: http://miguelaragoncillo.com/2014/01/29/interpreting-and-improving-hip-internal-rotation/
quoting the article " Reflexive (or autonomic) control of glutes and abdominals.

• If there is no control of glute medius/min for hip internal rotation, it is likely that a synergistic muscle group will take up the slack (TFL, and biceps femoris, most likely on the left side as well). "

i believe this applies in my case (and is probably a very common "problem" in the general population. any videos/tutorials that can help with this movement and is explained as thoroughly as the arch body hold?

[Kit_L]

Yes, I call it figure four`, Olivia calls it the Z-pose; and all our piriformis exercises (some free on YT, some in the ABSS programs) are relevant. Piriformis and the other external rotators limit internal rotation, so that's the place to start.

IMHO, that analysis you refer us too is way too subtle to start with. Start at the beginning: can the hip extend (probably not; hip flexors); can it externally rotate (tailor pose); can it internally rotate (piriformis); can it flex (knee to chest). Only when all the basics are in place o you try the more subtle stuff, and 9 times out of 10, you will not need it.

[stankanovic]

Thanks! yeah i've been working a lot on my piriformis muscles so i was wondering if there were other limitations that might be holding the movement back as well

[Kit_L]

@stankanovic: It is the specificity of letting that muscle relax (piriformis) in that particular position that's important; p.'s function changes as hip is flexed.

Love your handle; I wonder how many people here knows the story behind it?