Tabletop Hip Internal Rotation – AROM, Foam Roller
HOW: Get set-up laying on your back with your hips and knees bent with your legs in the air. Place a foam roller, yoga block, your fists, or any object you feel comfortable with to squeeze in between your distal thighs and knees. Perform the exercise by keeping your thighs and knees squeezed together, low back flat and core engaged with your pelvis in a neutral position, followed by separating your feet apart from one another as far as you feel comfortable with, slowly return to starting position and repeat.
FEEL: You should feel the muscles in front of your hips and deep in your hips working with this exercise. You will also feel your core working to keep your low back flat and pelvis in a neutral position. You shouldn't feel a pinch in the front of your hips, modify the position of the exercise if you do by moving your knees away from your chest and not separating your feet as far.
COMPENSATION: Do not lose the tension that you are working on by squeezing your thighs and knees together. Do not arch your low back, perform strict hip rotation versus any other hip motion. Your knees should be relatively still and in the same position that you start in.