Tutorial #4061


10 min - Tutorial


Learn how to get optimal movement from the rotators with this quick tutorial by Lesley Powell. She shows where they attach so that you can understand what muscles are being activated. She then teaches simple movements that don't push the range of motion so you can begin to improve your muscle memory with these actions.
What You'll Need: Cadillac, Rotating Discs (2)

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Apr 24, 2020
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So in this tutorial we're going to talk about the rotators and what, um, they're all the rotators attached to the femur. And here the piriformis attaches here and goes to the sacrum. Then you have other, uh, rotators. You have your Camillus, uh, superior and inferior, and they come into the, um, rim of the pelvic, um, rim here. And then you have two muscles called the obturator internists and externals. And what's interesting about that is the, the one, the internist comes inside the the rim and then the, the extern is, comes also deep inside.

So it is going to give you a real deep kind of rotation. And so what we want to really think about is how that greater trocanter can be our Mark that what we'll look at and see how it's spins towards the sip bone or if I do internal rotation away. So we're going to have Noelle lie with her back facing them. So if you look at, and we're going to get her better in neutral, there we go. So here's her greater trocanter. There is her sacrum.

So that would be kind of where the piriformis would be. Then I'm going lower down. There'll be the Camillus superior than the obscure later. Exterior's I can't, you know, those attachments are inside the pelvic rim. Then you have your good Millis inferior. Oh, and then you also have your quadratus for Morris, which comes down through here.

So that comes the lowest down through here. So we're going to have new Noel turnaround and Facey towards the, um, cameras. And I want you to come towards the edge of the mat. And the one thing that I want you to look at, because people have ways of cheating, is um, how they're going to, are they moving in the hip socket or are they moving in the pelvis? So she's gonna bring this front leg into a front attitude.

Just they're parallel first. I'm going to give you a little longer line and I want her to keep her bone exactly there. So she's gonna rotate outward so the leg goes down. There we go. And then she's gonna rotate inward. Great. Now what I'm feeling with her is she's firing up right here.

So that's telling me, maybe it's rec. Archie backing me. Neutral. There we go. So she's gonna rotate outward. There we go. And then she's gonna inward and it's very subtle on her, but as she goes inward, she's kind of flexing her hip more and I want her to keep this same rotation. There we go, and then you're going to bring it back. Good. Now she's going to rotate more and she's going to flex in her hip.

Then she's going to bring it back. She's going to rotate inward and then she's going to take it all the way back and stretch the leg, stretch it, stretch. So we're also going to get into some gluteal medias here. She's going to swing the leg forward straight, go to front attitude hold, rotate outward. There we go.

Rotate inward and then press back and then take it back. We're going to add a low to it. And when you do it on the Cadillacs, we'll bring your foot in. It's nice because it's not going to push range of motion in the T. in the reformer class, we're going to be doing it on the reformer, which will increase the range and some of the difficulty.

So bend your knee again, front attitude. And what's nice about this loading the spring up. She can't go to trying to turn out at the femoral fold. She will really have to be working here. So she's gonna rotate outward. She could even flex her hip more and go down to the floor.

That would also add some ad duction she's going to rotate inward and she's going to press back into back space and we want her to target. She wants to push from the front. There we go. Swing the leg forward straight. Hold a little more. That'll be your end. That's beginning. End point. Rotate front attitude. Good. This time we're going to keep it a little more front attitude.

So she's going to come to like second attitude. So and press back right where my hand is right there. Yes. More and more and more and more. Now turn in. Great. And then push back right from there. Back, back, back, back. There we go. And then come back and through. Okay, you can take the spring off and we're going to have her a come quadruples I head that away.

And so in the, um, tutorial about the, um, the gluteals sometimes what you'll see is that when they lift the right leg up, she tends to turn the this leg in. So let's see what her strategy is. So stretch your left leg, right leg backwards and lifted up. [inaudible] she's good. And then I'm gonna have her come back. So I'm going to do bad version. So she's on a swing. So that leg, that knee is turning in. So here's where those rotators, she's trying to fix it from the front. Go back, go back. And I want her to visualize, here's the growth greater trocanter and she's going to slide it closer to her right pubis and not talk. She wants to tuck on me and lift your, lift your throat up. There we go.

So squat backwards. Good. Swing your hip out this way you're gonna slide the greater TRO. That's it. There you go. That's great. There we go. So we want to get that kind of work, uh, into, um, our Quadro pad and eventually like downward dog and elephant and whatever. Now, Noel, I want you to come forward and we're going to look at it in standing.

And the one thing about standing is at these are the new balanced body. Uh, dis they're weighted and they're really fabulous because a lot of clients don't understand the physicality. They might need to have an rotation. And some of your clients, she's pretty good in her alignment, um, of her knees, at their follower. You sometimes have clients that are knocked need and you want to get a little bit of rotation just to get them parallel.

So it's the same idea. She has to work up here. So rotate outward. There we go. And then come back in. Now turn around so they can see this. Go ahead, turn around. And if you look at, here's her gluteal fold and watch her rotate. Go ahead. She's doing a great job city. See how that comes in. Now, once you get the rotation coming in, what I'm feeling with her is she's gaining some by extending her lower back. So go back to parallel and then greater trocanter slides to the sit bone in the sip bone goes to the opposite pubis. There we go. And then come back.

Rotation can also drop the pelvis. And sometimes when people rotate, uh, improperly, they're really doing something up through here. So here's that greater trow trocanter and she's going to rotate and she's gonna slide a closer to the sip bone and then she's going to visualize it comes to towards the pelvic floor. That's great. And then come back. Now she's going to come up to [inaudible] off the disc and I want her just to stand front again and she's going to put her hands here and we talked about in the tutorial of the gluteals the importance of this moving into the bone and then she's going to transfer the weight over to her left leg. I can already feel her thighbone turning in, so I want her to keep that greater trow candor sliding towards her sip bone to float her right knee forward. There we go.

That's great. That's great. And that's going to be really important. Now we are going to look at how the rotation might be needed also in a standing leg. So Noel stand in a long stride. Let's have the left leg forward and bring the right leg back. Come scoot back a bit yet and there we go. So if you can see her hip is a little bit rotated in and I want her to get that greater trow canter to sly back.

Now she's trying to fix it from a little Watusi and I want her to get that feeling of the, there we go and she's going to bend her knee. There we go again. Do you see how it wants to turn in? So we want to get that greater toe canter sliding towards the sit bone and she's gonna straighten her leg. Keeping that rotation. That was great. That was great. And then when I, what I felt underneath my hands is this femoral fold was a lot softer and there, and the hard part is come back up to standing is some of us have been talking, go ahead and that will rotate the femur heads out. And the other catch 22 it's going to kick out the rotators in its proper way, as well as diminish the use of the gluteals.

So finding that, uh, coordination of the gluteals with the rotators can be really important for leg alignment. So the next thing we're gonna look at is the next tutorial is on the psoas.

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Thanks for featuring this tutorial! I am going to take a look at the other ones, too. Love anatomy stuff.
Nice explanation of the use of the Greater Trochanter as the focal point for achieving hip awareness and alignment rather than thinking of moving the pelvis/hip as a whole to achieve alignment. 

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