When we think of pelvic floor function, we usually tie it to core strength – the stronger the core, the better our pelvic floor works…right? While a strong core is associated with a healthy pelvic floor, there are so many more factors that play a role! One of the biggest is hip rotation mobility and strength.
If you’re in the Newton Wellesley area of Massachusetts and struggling with pelvic floor dysfunction or hip tightness, this blog is for you!
What does hip rotation mean?
Hip internal rotation is when your leg turns inward, towards the middle of your body.
Examples:
- The back leg in your golf swing
- Crossing your legs with your knees close together
A few of the muscles involved:
- Gluteus medius
- Gluteus minimus
- Adductors
Hip external rotation is when your leg turns outward, away from the middle of your body.
Examples:
- The leading leg getting out of the car
- Sitting in a “criss-cross” or “butterfly” position
A few of the muscles involved:
- Obturator internus
- Piriformis
- Gluteus maximus
How does hip rotation affect pelvic floor function?
Anatomical link:
The hip and pelvic floor muscles are closely connected. The obturator internus, a deep hip external rotator, shares connective tissue (fascia) with pelvic floor muscles like the levator ani. If the hip muscles are tense or weak, pelvic floor muscles may also become tense or less effective.
Mobility:
If your hips don’t move well, your pelvic floor often compensates. This can create unnecessary tension and limit the pelvic floor’s ability to lengthen.
Strength:
Strong and balanced hip rotators stabilize the pelvis, providing the pelvic floor with the support it needs to contract and relax efficiently during daily activities.
How can I work on my hip rotation to support my pelvic floor function?
There are many exercises that can address hip rotation deficits to support the pelvic floor!
To improve hip external rotation: Clamshells
To improve hip internal rotation: Reverse Clamshells
To put it all together: hip CARs
Try it in standing or kneeling
Now make it personalized
It’s important to check in with a pelvic health specialist to learn which variations of these exercises & more are best for your pelvic floor function! Schedule a call with one today to get started.
Disclaimer:
The exercises demonstrated in this post are intended for general educational purposes only and do not constitute medical advice. Always consult with a licensed physical therapist or healthcare provider before starting any new exercise program, especially if you are recovering from an injury or have specific medical concerns.
Sources:
https://www.jospt.org/doi/10.2519/jospt.2010.3025
DOI:10.1097/JWH.0000000000000043
DOI: 10.1111/joa.13810