Welcome to Envision Physiotherapy's activity tracker. We can help make sure you are doing the optimal rehab activities for your injury.

You can add your activities to your online activity tracker and print, track and manage your rehab experience.

Please consult our disclaimer before using this site.

Current Activity Set

View Set

Activity: Hip mobility: Internal and external rotation from splits



A dynamic hip mobilization exercise working through internal and external hip rotation with the adductors already at some stretch.


  • stand facing forwards, ensure you are not on a slippery surface or wearing slippery socks or shoes
  • carefully widen your stance to the range where you feel a comfortable stretch on the inner thighs or groin area
  • focus on relaxing the muscles of the inner thigh during this stretch (this can better be achieved by adding support from the arms holding onto something, or by placing a cushion or seat under the pelvis)
  • slowly and gently rotate your pelvis to one direction, allowing one thigh to rotate internally (forwards) while the other thigh rotates externally (backwards)
  • then reverse, or rotate in the opposite direction
  • move back and forth between these positions.
NOTE: this stretch is only appropriate for those who already have a moderate to high level of flexibility, as well as good body control.

Tags: hip mobility, mobilization, dynamic, warmup, adductors, groin, splits, internal, external rotation