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STARTExternalHip
Rotation
http://www.usaswimming.org/ViewMiscArticle.aspx?TabId=1645&mid=702&ItemId=698 1/2
23/1/2016 USASwimmingGroinInjuryPrevention
FINISHExternalHip
Rotation
Beginwiththestandinglegfirmlyplanted,thefreelegbenttoapproximately90degreesandhipinternally
rotatedwiththekneefacingthefloor,andthearmsreachingtowardthelateral(outer)sideofthestandingfoot.
Thisreachofthearmsandtorsointernallyrotatesthestandinghipslightly.(seeSTARTExternalHipRotation)
Tocompletethemovement,openthearmsandtorsotowardthefreeleg,openingthehipstoexternallyrotate
thefreeleg.Thearmsandfreelegkneeshouldnowbefacingtheceiling.Thismovementalsoexternally
rotatesthestandinglegfromthehip.(seeFINISHExternalHipRotation)
InternalHipRotation
Beginwiththestandinglegfirmlyplanted,thefreelegbenttoapproximately
90degreesandthehipinaneutralpositionwiththekneefacingthefloor.
Reachwiththearmsandtorsotowardthemedial(inner)sideofthestanding
foot.Thisexternallyrotatesthestandinghipslightly.(seeSTARTInternal
HipRotation) STARTInternalHip
Rotation
Tocompletethemovement,transferthearmsandtorsoinward,closingthe
hipstointernallyrotatethefreeleg.Thearmsandfreelegkneeshouldnow
befacingtheceiling.Thismovementalsointernallyrotatesthestandingleg
fromthehip.(seeFINISHInternalHipRotation)
FINISHInternalHip
Rotation
Ineachoftheexercisesabove,thestandinglegisrotatingwhilebalancingandthefreelegis
activelyrotatingthroughaplaneofmotion.Hipandkneerotationareinvolvedinbothlegsand
anklerotationsareincludedintheweightbearingleg.Corestabilizationisincludedwith
abdominalanderectorspinae(back)cocontractionsduringtrunkrotationmotions.The
swimmershouldperformaslargeanexcursionofdiagonalmotionashe/shecancontrolthe
techniqueofallthecombinedrotationmotions.Performasmanyrepetitionsuntilburnisfelt
intheweightbearinglegandthenswitchlegs.
Withallexercises,theswimmercanincreasethespeedoftheexercisestoincreasesport
specificdemands.Oncethetechniqueismastered,increasingspeedwilladvancestrengthand
stabilitythroughhipandpelvicmusculature.Preventinggroininjuriesispossibleifyoumaintain
theproperbalanceofflexibilityamongdifferentmusclegroupsaswellasabalanceof
flexibilityandstrengththroughoutthehipandpelvismuscles.
SheilaisapartitipantinUSASwimming'sSportsMedicineandScienceNetworkandaformermemberoftheUSASwimming
SportsMedicine/ScienceCommittee.
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http://www.usaswimming.org/ViewMiscArticle.aspx?TabId=1645&mid=702&ItemId=698 2/2