What are the six deep lateral rotators?
The lateral rotators are: the superior gemellus, inferior gemellus, obturator externus, obturator internus, quadratus femoris, and the piriformis.
How do you strengthen deep rotators?
Exercise 1: Clamshell
- Lie on your left side with your legs stacked.
- Use your left arm to prop up your head.
- Keeping your feet together, move your right knee upward as high as you can, opening your legs.
- Pause with your right knee lifted, then return your right leg to the starting position.
- Repeat 20 to 30 times.
How do you stretch the Gemellus muscle?
To perform this stretch, kneel and step back with the left leg while bending the right knee. Bend forward and place the hands onto the floor with the elbows to the outside of the right knee. Push the left leg straight out and drop the hips while working to balance on the ball of the left foot.
What are the medial rotators of the hip?
Medial rotation is performed by the gluteus medius and gluteus minimus, as well as the tensor fasciae latae and assisted by the adductors brevis and longus and the superior portion of the adductor magnus.
What do the deep rotators of the hip do?
The overall job of the deep six lateral rotators is to keep the “ball” of the ball and socket joint (the greater trochanter of the femur) in the “socket” (the acetabulum of the pelvis) when we are walking, running or doing other movements (Yoo et al., 2015).
Where are your deep rotators?
Conversationally, they are referred to as the deep 6 lateral rotators or the piriformis and the GOGOQ’s. These muscles lie below the surface of the gluteus maximus and are essential in supporting the weight of the body while standing.
What does the piriformis do?
The piriformis muscle is an external (or lateral) rotator of the hip along with the superior and inferior gemellus, quadratus femoris, and obturator internus, and externus. The piriformis muscle rotates the femur during the hip extension and abducts the femur during flexion of the hip.
Where is the inferior Gemellus?
The inferior gemellus muscle arises from the upper part of the ischial tuberosity, immediately below the groove for the internal obturator tendon.