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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. |
InstructionsLoop 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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