The more I explore different movements, the more I am convinced that my internal rotator group of muscles in my hip are weak on the left side. In some ways, it seems obvious, especially given the fact that I have very little internal rotation on that side.
Interesting, however, is that the more I do gentle rotational lunge movements with that side, the more internal rotation I gain. Sometimes, I’ll notice an immediate improvement in my internal rotation.
And there seems to be a direct correlation between how much my pain adductors learn to lengthen (which reduces pain) and how activated my internal rotators are.
The rotational lunges I’ve been doing have been very, very helpful. The reverse clam movement seems to activate my internal rotators as well, so I need to do more of those. I’m hoping the two movement complement each other. However, with me compliance becomes an issue with any movement that requires me to lay down, simply because it takes alot of work for me to get down on the ground. Therefore, I’ve been practicing with standing movements that focus on activating my internal rotators, such as focusing on rotating my left heel out (but keep it planted to the ground) while I rotate to the left. Also, focusing on driving the left knee inward is a helpful cue. If I can find a good corner to place o the outside of heel, then that helps too. And placing my hands on my hips and feeling those muscles move is very helpful.
Speaking of placing my hands on my hips, I can feel a clear difference when my internal rotators are active versus the external rotators, especially on my right (stronger) side. It’s extremely helpful having a stronger side to compare the weaker side to.