To improve the hip joint mobility ROM into flexion, adduction and internal rotation (FADIR) using a distraction powerband. The band helps joint position and soft tissue mobility to get further into range with less pain, thus enabling greater stretching around the joint and better joint movement.
Demonstration and Instructions
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Loop a heavy powerband around a fix object that is solid and wont move under load. Then step your leg through and position an band as high up into the hip / groin as you can that is comfortable. On your back shift away form the anchor point so the band is pulling in an outward and slightly towards feet position / angle (inferior-lateral) (you need to be on a non-slip surface to make this effective). Then slowly move your knee with the opposite hand into flexion-adduction by bringing the knee to the opposite shoulder. Then try to add in internal rotation by pulling your foot outwards. You can use a sofa or chair to block the foot if need.
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