Maximum Range of Motion and Control

Hip CARs - Rotations for the leg

Hip Adductor Stretch and Abductor Activation

Hip Internal Rotation Strengthening

90/90 hip internal rotation is a popular mobility exercise for improving hip flexibility and range of motion. Here are the steps to perform 90/90 hip internal rotation:

1. Start by sitting on the floor with your legs bent at a 90-degree angle in front of you, creating an "L" shape with your legs.
2. Bring one leg behind you and rotate it outwards so that your knee and ankle are both in line with your hip, forming a 90-degree angle at your knee and ankle.
3. Bring your other leg in front of you and rotate it inwards so that your knee and ankle are also in line with your hip, forming another 90-degree angle at your knee and ankle.
4. Lean towards your rear leg, keeping your back straight and chest lifted.
5. Place your hands on the floor in front or to the side of you for support.
6. Hold this position for 30-60 seconds, breathing deeply and relaxing into the stretch.
7. Slowly come out of the stretch by sitting up and then switching the position of your legs so that the leg that was behind you is now in front and vice versa.
8. Repeat the stretch on the other side, holding for 30-60 seconds.
9. Gradually increase the range of motion by leaning sideways deeper into the stretch and/or holding the stretch for longer periods of time.
10. Incorporate 90/90 hip internal rotation into your regular mobility routine to maintain and improve hip flexibility and range of motion.

90/90 hip external rotation is another popular mobility exercise for improving hip flexibility and range of motion. Here are the steps to perform 90/90 hip external rotation:



1. Start by sitting on the floor with your legs bent at a 90-degree angle in front of you, creating an "L" shape with your legs.
2. Bring one leg behind you and rotate it inwards so that your knee and ankle are both in line with your hip, forming a 90-degree angle at your knee and ankle.
3. Bring your other leg in front of you and rotate it outwards so that your knee and ankle are also in line with your hip, forming another 90-degree angle at your knee and ankle.
4. Lean forward towards your front leg, keeping your back straight and chest lifted.
5. Place your hands on the floor in front of you for support.
6. Hold this position for 30-60 seconds, breathing deeply and relaxing into the stretch.
7. Slowly come out of the stretch by sitting up and then switching the position of your legs so that the leg that was behind you is now in front and vice versa.
8. Repeat the stretch on the other side, holding for 30-60 seconds.
9. Gradually increase the range of motion by leaning forward deeper into the stretch and/or holding the stretch for longer periods of time.
10. Incorporate 90/90 hip external rotation into your regular mobility routine to maintain and improve hip flexibility and range of motion.

Knee and Ankle CARs (controlled articular rotations) are mobility exercises that focuses on improving joint health and range of motion in both the knee and ankle. Here are the steps to perform knee and ankle cars:

1. Begin by sitting on the floor with your legs straight out in front of you.
2. Bend one knee and bring your heel towards your buttock, grasping your shin with both hands.
3. Slowly begin to rotate your lower leg in a circular motion, as if you are drawing a circle with your knee.
4. Make the circle as big as you can without feeling pain or discomfort.
5. Once you complete a full circle in one direction, reverse the direction and draw a full circle in the opposite direction.
6. Repeat the movement for several repetitions, maintaining slow and controlled movement throughout.
7. Focus on keeping the movement isolated to the knee joint, without compensating with other parts of the body.
8. Repeat the movement on the other leg.
9. Gradually increase the range of motion and speed of the movement as your knee mobility improves.
10. Incorporate knee cars into your regular mobility routine to maintain and improve knee joint health and range of motion.

The standing quad stretch with PAILS (progressive angular isometric loading) and RAILS (regressive angular isometric loading) is an effective exercise for improving flexibility and strength in the quadriceps muscles. Here are the steps to perform the standing quad stretch with PAILS and RAILS:

1. Begin by standing upright with your feet hip-width apart.
2. Bring one foot up towards your buttock and grasp your ankle with one hand.
3. Keep your other hand on a wall or sturdy object for support.
4. Slowly lean forward, bringing your knee towards the ground and feeling a stretch in your quadriceps.
5. Hold the stretch for 30-60 seconds, breathing deeply and relaxing into the stretch.
6. Once you are comfortable in the stretch, begin to engage your quadriceps by pressing your ankle into your hand and holding for 10-15 seconds. This is the PAILS contraction.
7. Next, begin to engage your hamstrings by pulling your foot towards your buttock and holding for 10-15 seconds. This is the RAILS contraction.
8. Release the contraction and hold the stretch again for 30-60 seconds.
9. Repeat the PAILS and RAILS contractions and hold the stretch on the other leg.
10. Gradually increase the duration and intensity of the PAILS and RAILS contractions as your quad flexibility and strength improves.
11. Incorporate the standing quad stretch with PAILS and RAILS into your regular mobility routine to maintain and improve quad flexibility and strength.