Understanding and Strengthening External Rotators for Knee Pain Relief
Got questions about external rotator muscles? Chat live with me here.
Introduction
Hello, I’m Julie Turner from Julie Turner Movement. Today, we will delve deeper into understanding the needs of our body and how to stabilize and protect them, focusing on the external rotators.
Previous Discussions
VMO (Vastus Medialis Oblique): In recent weeks, we have discussed the VMO, a crucial quadricep muscle, in detail through various videos.
Hamstrings: Last week, our focus was on the importance and functions of the hamstrings.
Focus of the Day: External Rotators
Small but Vital: External rotators are small groups of muscles that play a significant role in rotating your leg bones within your pelvis.
Not Just for Dancers: While dancers predominantly use these muscles, they are essential for everyone for alignment and stability in everyday positioning.
Why Work on External Rotators?
Alignment & Stability: These muscles are crucial for maintaining proper alignment and stability.
For Everyone: Whether you are a dancer or not, working on external rotators is beneficial for everyone.
How to Test Your External Rotators
Lying Down Position: Lie on your side with your hip points stacked.
Engage Your Abdominals: Pull your belly button back towards your spine.
Leg Movement: Stretch your top leg long and lift it to hip height, ensuring your toes and kneecap are pointing in the same direction.
Alignment: Maintain alignment with your heel in line with your sits bone while reaching your leg long and keeping your hips square.
Exercise Tips
Rotation: Gently rotate your thigh, opening and closing the thigh bone, while ensuring your foot, knee, and thigh move together without clenching your buttocks.
Position: Practice this in a standing position, side leg series, or even while doing externally rotated squats or leg work for variety and comprehensive training.
Additional Support
Ankle Weights: Add ankle weights for conditioning.
Community Support: Join our circle community or monthly subscription for a series of workout videos and support.
Feedback: Try these exercises and share your feedback or questions. I’m here to assist you in your journey.
Conclusion
Give these exercises a try, and let me know how it goes! For more information, feel free to send me a chat message in chat at my free natural pain relief online community: https://group.julieturnermovement.com