Hip Internal Rotation Class (FRC)

This Functional Range Conditioning hip internal rotation class is designed to improve joint mobility, control, and end-range strength through a structured progression of CARs, long-duration stretching, PAILs and RAILs contractions, and active lift-offs.

Using a yoga mat and yoga blocks for support, the session guides you through precise positioning to safely access deeper ranges of hip internal rotation while maintaining pelvic and spinal alignment. The focus is on creating clear joint isolation, building awareness of end-range positions, and developing active control rather than passive flexibility.

You will begin with hip CARs to establish baseline joint control and identify current range. The class then progresses into a supported 90/90 internal rotation base, where long-duration stretching is combined with controlled isometric contractions (PAILs and RAILs) to progressively load the joint in its outer range. Lift-offs are then used to reinforce strength and control in newly acquired ranges.

A key emphasis throughout the session is starting with low intensity and gradually building over time. This approach allows the nervous system and surrounding tissues to adapt safely, reducing irritation while improving long-term mobility gains, joint capacity, and functional movement control.

Consistent practice with appropriate progression in intensity helps develop sustainable hip internal rotation improvements and supports overall joint health and movement quality.

Видео Hip Internal Rotation Class (FRC) канала Joint Health & Mobility with Dr. Luke