Boost Performance and Prevent Injuries Through Hip Mobility
At TrampoLEAN, we focus on body alignment and mobility to help you move better, prevent injuries, and jump with power.
One of the key areas we assess before each class is hip internal rotation (IR).
Most people have one hip that’s more externally rotated (ER) and the other more internally rotated (IR), often due to the natural structure of our body. For example, the liver, colon, and a larger diaphragm on the right side of our body can cause us to lean into our right leg more often, shifting our balance over time.
Understanding Hip Imbalances
Over time, this causes the right hip to be biased towards more IR and the left hip towards more ER. This is classified by the Postural Restoration Institute (PRI) as a Left AIC pattern, which means the left hip has an anterior tilt, and the right hip a posterior tilt.
This imbalance impacts movement quality and posture. If left unaddressed, it can lead to compensations in other parts of the body, such as the lower back or knees, eventually causing discomfort or injuries.
However, not everyone remains in this primary compensation pattern.
Over time, some people shift, resulting in decreased IR on the right side and more ER on the left. Once we assess which hip needs more IR, we can perform specific exercises to restore a more neutral pelvic alignment, improving mobility, enhancing posture, and reducing injury risks.
Watch the Video: Assess Your Hip IR
Why Hip IR Matters
Balanced hip mobility is essential for generating greater force, crucial for jumping, running, and overall athletic performance.
Testing your hip IR helps ensure that your body is moving efficiently. At TrampoLEAN, we incorporate this assessment into every class, personalizing your workout and ensuring you’re aligned and ready to jump with power.
Positional Breathing Drills
Wondering what positional breathing drills are? They’re a game-changer for restoring hip mobility. We can bias more internal rotation at a particular joint by positioning your body in specific alignments.
Adding deep diaphragmatic breathing allows your muscles to relax, and your skeletal system can realign itself more effectively. After just a few breaths, you can retest your IR and see immediate results!
Here’s a powerful drill called PRI: Right Sidelying Left Adductor Pullback.
It helps restore left hip IR by activating deep core muscles while pulling the left hip back into a more neutral position. Do this exercise twice a day for the best results.
Classes That Blend Strength, Stability, and More
TrampoLEAN’s newly designed classes combine strength training, low-impact cardio, HIIT, stability, brain fitness, jump techniques, and sculpting.
Each class begins with a focus on restoring body alignment and improving mobility. With every jump, you’ll enhance both your physical and mental performance, setting the foundation for long-term success.
Special Offer: Try TrampoLEAN Today!
We’re excited to welcome new clients with a special promo! Use code ARRIVE25 to save $15 on your first visit—normally $40, now just $25. Want more? Grab our Trial Pack of 3 classes for $20 and experience everything TrampoLEAN offers.
By sharing this post with friends, you’ll help them learn more about how improved hip mobility can boost their movement and prevent injuries. And next time you’re sitting, consider crossing the leg, which requires more ER to help restore balance in your hips!