Master the squat and hip mobility: LIVE TODAY

[Kit_L]

It's "Kit", no 's'. Welcome to the forums, Felix.

Tell me why you want to know, and I will respond. 

 

[FelixDuong]

3 hours ago, Kit_L said:

It's "Kit", no 's'. Welcome to the forums, Felix.

Tell me why you want to know, and I will respond. 

Sorry for the typo Kit_L. I'm just wondering about the purpose of those two exercises in contributing to master my squat technique. I know the use of hip external rotation in squat but i'm always confused about the use of hip internal rotation exercise. Would you mind to interpret the use of it? Thank you very much.

[Kit_L]

Internal rotation stretches the external rotators, by definition. But that perspective is too simple, really – it's not about flexibility, per se. The exercise is about controlling the lengthening of any muscle voluntarily as well as shortening the opposite group, voluntarily. The overall bigger picture is about muscle control.

My experience working with thousands of people is that when someone wants to know why we need to do X or Y, it's usually because doing X or Y is difficult for them. This may not apply to you – I am just speaking generally. I can tell you that you need to have a relatively similar internal and external rotation to have full hip function, and a lack of capacity in either direction is the precursor of another problem, later on.

[FelixDuong]

7 minutes ago, Kit_L said:

Internal rotation stretches the external rotators, by definition. But that perspective is too simple, really – it's not about flexibility, per se. The exercise is about controlling the lengthening of any muscle voluntarily as well as shortening the opposite group, voluntarily. The overall bigger picture is about muscle control.

My experience working with thousands of people is that when someone wants to know why we need to do X or Y, it's usually because doing X or Y is difficult for them. This may not apply to you – I am just speaking generally. I can tell you that you need to have a relatively similar internal and external rotation to have full hip function.

Just like you said. I have a difficult time doing those internal rotation exercises because when i do them i feel a pretty strong adductor stretching near the pelvis but it's not a normal stretching sensation but pretty uncomfortable sensation. As for L7: Seated figure 4 i had to do the Lying Version because it's easier for me. I think i might do the L7 another time til the muscles around the hip strong enough. Thanks for responding Kit_L.

[Kit_L]

3 minutes ago, FelixDuong said:

when i do them i feel a pretty strong adductor stretching near the pelvis

That sensation is these muscles cramping; I'm not sure if you read this before, but any muscle that is asked to do work in the contracted end of its range of movement is liable to spasm. That's why when pointing the foot, and the calf muscles cramp, we need to pull the toes up towards the knees to relieve it. Exactly the same is needed here – when the adductors cramp, you need to open the hip angle to stretch them. Stretching stops cramping.

[FelixDuong]

10 minutes ago, Kit_L said:

That sensation is these muscles cramping; I'm not sure if you read this before, but any muscle that is asked to do work in the contracted end of its range of movement is liable to spasm. That's why when pointing the foot, and the calf muscles cramp, we need to pull the toes up towards the knees to relieve it. Exactly the same is needed here – when the adductors cramp, you need to open the hip angle to stretch them. Stretching stops cramping.

This cramping feels very different unlike the calf muscles cramp. But i will take your advise and work around it and see how it goes. Have a good day Kit_L.

[Kit_L]

Try going between the positions (internal and external rotation) for a while, not trying for max. ROM, but to feel how to control the positions. It will get easier and feel more familiar in time. Cheers, KL