Struggling to understand the difference in how the piriformis and obturator internus behave at deep hip flexion.

I understand that when the hip is flexed past 90, then the piriformis (which is an external rotator at neutral) turns into an internal rotator.

But I don't understand whether this happens to the obturator internus. Is it still remaining an external rotator? or does it copy the OI and turn into an internal rotator?

Thanks.

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Hello,

I have rather stiff and tender hands in the morning before starting work in an office. Does anybody have a good, battle-tested series of stretches and/or exercises to do before starting typing and working on my computer?

Thank you.

I’ve had a Stretch Zone membership for several months and I don’t have any assisted stretching facility close to my location. It’s about a 45 minute drive, so I’m unable to get there religiously twice a month.

I’ve fallen behind and probably have 4-5 sessions I’ve already paid for. Corporate website tells you that you can use your available credits while your membership is frozen because you have already paid for them. However, when you talk to the branch, they tell you that your membership has to be active. I can’t catch up and am essentially stuck paying $109 until I can catch up on sessions already paid for.

Are there are any alternatives to a stretch zone membership I can utilize for lower back and lower body tightness? I think cancellation is my only option atp, I want to have a backup plan.

Thanks in advance.

I have been suffering from it for years, and so far, I haven’t found anything that truly helps. I was wondering if stretching might be effective. Are there any exercises that can help with a tense neck, and if so, how should perform them?

Hello I'm 23M and I have bad back and neck posture from staying in front of pc and not being active often.

Especially the neck. My back is not a concern. I know how to fix it.

I used to do sandbag training for strength. My back felt loose and comfortable when I did that. But neck and area near it feels stiff.

Right now I want to start sandbag training again. I also want to start neck training so that I can have bigger neck.

But I afraid that my already stiff neck will get more stiff.

Feeling paint along outer shin, I feel it pull when ever I bend forward. I’m at a boot camp and have been doing allot of running, if been feeling pain and discomfort after runs. Not enough to completely stop me but enough to mess with my ability to keep a good pace. Need to make sure I can keep my time right for my pt tests

Hi there, I have a bad posture and I'm on a journey to get back into good posture forever again.
Today, I tried the happy baby pose once again and I realized that my hip flexors hurt a lotwhen I pull the knees to the chest like in the picture
I have anterior pelvic tilt and I try to stretch the Psoas twide a day
I'm extremely tense and was wondering if it's normal that it hurts in this position
Second picture is my posture at the moment

31 Male. it took 3-4 months of training 60-75 minutes 3 times a week to reach my goal =]

I’ve been much more active for the past 6+ months and have increased mobility across the board. I can touch my toes for the first time in my life.

However, I have basically nonexistent internal hip rotation. Like 5 degrees or less. I’m wondering if this is a partial cause of inactive glutes and recent knee pain.

All the stretches I find online, like windshield wiper stretches, require a starting point of more flexion than I can currently get.

How can I start improving this internal hip rotation when I’m basically starting from zero?

hago natación y al final de los entrenamientos siempre estiro, pero aún así la espalda me sigue doliendo porque soy bastante flexible entonces siento que no me ayuda. además, trabajo en atención al cliente y estoy siempre de pie, creo que eso me juega en contra

Context. No working out of any sort for a long time. Problem, my legs are tight, stiff, up to hips. Request, Non complicated ways to increase flexibility at home and try to avoid injury.

Advice on what you did, very welcome.

I've neglected working out to actually work at a desk for about a year. Rather than try to launch back in, i want to get going again. I have bands, weights, bench, rollers, massage gun. So if you can give me prompts, thank you