Mobility of the hip joint and methods for its determination

The proposed tests were developed by the professor of anatomy, the famous American doctor Goldfarb. After completing two simple steps, which will take you a maximum of 5 minutes, you will know for sure: how well your hip joint mobility is developed, whether you have problems or chronic pathologies in this regard. Is everything normal, and maybe you should even consult a doctor immediately?

Test for supination (inward rotation of the leg) at the hip joint.

Lie down on your right side in the “fetal position” and place a towel, rag or piece of foam rubber between your knees. Without spreading your knees, lift your left foot, as far as possible from your right foot. Now lie down on your left side and repeat the same exercise, but in the other direction. Compare your results. The distance between the feet in both versions should be the same. If not, you have difficulty or limited inward rotation of your leg at one of the hip joints.

Test for pronation (rotation of the leg now outward) in the hip joint.

Get on your hands and knees. Straighten your right leg and move it as far to the left as possible. So that it crosses the line of the left leg (“pigeon pose”). At the same time, pull your left leg as far forward as possible to ensure a stretch in your thigh muscles. Also, place your hands on the floor just in front of your left leg and bend your whole body forward, trying to bring your chest closer to your left knee. Remaining in this position, take several calm, smooth inhalations and exhalations. You should really feel a stretch in the gluteal muscles on the left side.

Do the same exercise, only now in the other direction and compare the results. If they are radically different or you feel pain, you probably have limited external rotation of your leg at one of your hip joints. This speaks volumes about the fact that you should include good stretching exercises in your training program to improve the mobility of your gluteal muscles and piriformis muscles. Well, if, while performing the above steps, you feel pain in the joint, you should immediately consult a doctor.

Well, in conclusion, we wish: that your stretching and joint mobility allow you to do things like this beautiful girl from the photo does! Do not be ill!