11/18/2025
Hips don’t always need more stretching… you probably just need to stretch better.
This simple internal rotation stretch helps open the joint space and improve how the hip joint actually moves, which helps to improve how your hip moves in pretty much every other way.
Average ranges of motion are 30-45 degrees but you might need more or less depending on your goals, if you have WAY LESS than 30 degrees, it’s probably something you want to work on so you can simply human better.
Lay on your back with your pelvis square to the ceiling, rotate the thigh inward until you feel a stretch deep in your outer hip. You should NOT feel pain or pinching in your groin and if you do adjust your position or discontinue.
If something doesn’t feel right find a healthcare provider you trust to help you out and never push through pain.
Stretching is just step one, once you get the hang of accessing this position, then you have to start building strength and control there!
Want a personalized plan? Book a 1-on-1 session or check out my group mobility classes in Saskatoon.
