Hey there! This week’s newsletter is breaking down the difference between hip rotation and pelvic rotation. Both are important for your pelvic floor health and hip function, but pelvic rotation is typically overlooked. So, let’s break it down.

What’s the difference between hip and pelvic rotation??

Hip rotation includes internal rotation and external rotation. You’ve probably seen a lot of social media posts promoting how beneficial hip internal rotation (IR) is with a lot of great exercises to include in your workout routine.

Hip internal rotation is typically overlooked in workout routines. It is an important aspect of your hip function. In this blog, I discuss all eight movements of the hip and why each direction is important for pelvic floor and hip health. But pelvic rotation is just as important and equally overlooked, if not completely omitted from the conversation.

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Hip rotation is how the femur (your leg) moves on the pelvis. This will typically be in a non-stance, open chain position. This is important because in the swing phase of our gait, we need our hip to find IR/ER in a non-stance position!

Pelvic rotation also include internal and external rotation, but relates to how the pelvis moves on the femur in a stance and closed chain position. This is important in the stance portion of our gait, where we need our pelvis to shift position as we shift our weight from leg to leg. When you find a stance position, your pelvis rotates (or at least it should) into internal rotation. As you finish your stance phase, your pelvic rotates into external rotation.

You can focus on hip rotation with non-stance exercises like 90/90 shin box flows, banded fire hydrants for external rotation and a band around your ankles as your keep your knees together and spread the ankles apart.

You can focus on pelvic rotation with stance exercises, such as lunges, staggered stance RDL, hip airplanes, and hip shifts where the leg is in a static position as the pelvis moves on top of it.

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We break down the concept of hip and pelvis rotation in our latest YouTube video!

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We include all of these exercises and more in our online fitness programs! ​

Our prenatal fitness programs incorporate hip and pelvic rotation, because it supports a more comfortable pregnancy and helps to prep the pelvis for birth!

Our postpartum and beyond postpartum fitness programs include hip and pelvic rotation, because of how beneficial it is to rebuild your pelvic floor strength after birth, and to help you return to your favorite activities feeling good in your body.

And stay tuned for our Mothers Day Sale starting tomorrow!

Stay Strong in Pregnancy and Motherhood!

MamasteFit is one of the only fitness training facilities in the country that exclusively works with in-person prenatal and postnatal fitness clients—and also provides hands-on birth support. Our prenatal and postpartum fitness programs aren’t random “safe” modifications pulled from the internet; they’re designed specifically for this stage of life, tested and refined with our in-person clients, and approved by our in-house pelvic floor physical therapists.

Our prenatal programs were created to keep you strong and pain-free throughout pregnancy with specialty exercises to help you prepare for birth with pelvic opening, pelvic floor, and birth prep movements.

Our postpartum programs were carefully designed with our in-person fitness clients and pelvic floor PTs to ensure there is a smooth transition from rehab and recovery to fitness. Many PTs recommend our programs for both pregnancy and postpartum because of how seamless they integrate with someone's 1-1 PT!

And if you are beyond the first 6–9 months postpartum and ready to continue strength training with us, check out our Beyond Postpartum Strength Program!​

This is the strength programming I personally use to feel strong in motherhood while continuing to support my pelvic floor and core.

The program moves through 6–8 week cycles with new workouts each phase. Every cycle focuses on a different training goal, including strength endurance, maximal strength, power, and stability so you can continue progressing long after the postpartum phase.