HIP INTERNAL ROTATORS

1. Stand facing away from where you have tied the Theraband™.
2. To work the right internal rotators, wrap the band in front of you from left to right just below your hip.
3. Hold the band in your right hand and shift your weight onto the right leg.
4. Pivot around the right leg and right hip by rotating your trunk counterclockwise and extending your left leg.
5. Tap your left foot to the ground and slowly return to the start position facing forward again making sure not to place any weight on the left foot.
6. To work the left internal rotators, wrap the band in front of you from right to left holding the band in your left hand.
7. Shift the weight onto your left leg and pivot clockwise, tapping the right foot to the ground.

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Work your way up to 3 sets of 10 repetitions, over the next 4-5 days, for effective muscle strengthening (Kendall et al., 2010; Ferber et al., 2011) and positive changes in your running mechanics.