The hip joint is a very complex and powerful one. Hip rotators are used every time you rotate you legs toward or away from the midline of your body. They lie under your gluteus muscles. You can exercise your hip rotators with a large "rubber band" exercise device.
Internal Hip Rotators: Rotate your right ankle to the left 45 degrees. Place the "rubber band" under your right foot and hold the other end with your hands. Keep your left leg straight, but do not lock your knees. Extend your right leg "inward" from your midline, over your left shin, for five sets of ten repetitions. Repeat with your left foot. This foot would be rotated 45 degrees to the left.
External Hip Rotators: Rotate your right ankle to the right about 45 degrees. Place the "rubber band" under your right foot and hold the other end with your hands. Keep your left leg straight, but do not lock your knees. Extend your right leg outward from your midline for five sets of ten repetitions. Repeat with your left foot. This foot would be rotated 45 degrees to the left.
For the past several blog posts, I have not created exercise programs. Look to past posts or search by muscle group, and you will find them!
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
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