Instructions for Band Seated Hip Internal Rotation:
1. Sit on a stable bench or platform with your back straight and feet flat on the floor.
2. Wrap a resistance band around your lower thigh, just above your knee.
3. Secure the other end of the band to a stationary object to the side, ensuring that the band provides lateral tension.
4. Start with the thigh of the leg you are exercising positioned slightly away from the midline of your body (abducted).
5. Keeping your foot stationary, rotate your thigh inward, against the resistance of the band, moving your knee towards the midline of your body.
6. Perform the movement slowly and in a controlled manner, focusing on using your hip muscles to perform the internal rotation.
7. Pause at the end of the movement for a moment to maximize the tension on the hip internal rotators.
8. Slowly return to the starting position and repeat for the desired number of repetitions.
9. Ensure to keep your movements controlled to avoid any jerky motions, and maintain an upright posture throughout the exercise.
10. Repeat the exercise for the same number of repetitions on the opposite leg.
Remember to start with a light to moderate resistance to focus on form and prevent injury. As your strength and mobility improve, you can increase the resistance of the band.
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