Unlocking Pelvic Mobility: The Power of Obturator Internus Stretch

A picture with arrow indicators showing the proper method to stretch the Obturator Internus muscle

The pelvis is the central hub of the human body, crucial for stability and movement. Hidden within this structure is the powerful obturator internus muscle. This muscle is often ignored for pelvic floor function and hip mobility. Unlocking its potential can bring numerous benefits to overall well-being by focusing on targeted stretches.

Understanding the Obturator Internus Muscle

Deep in the pelvic region lies the powerful obturator internus muscle, crucial for hip rotation and stability. Its complex fibers interweave with other pelvic floor muscles like the piriformis, ensuring proper alignment and stability. However, its deep location makes it susceptible to tension, causing restricted movement and discomfort.

Benefits of Increasing Flexibility of The Obturator Internus Muscle

  • Improved Hip Mobility: These stretches target the hip external rotators and enhance the range of motion, allowing for smoother and more fluid movement.
  • Alleviation of Pelvic Discomfort: relieving tension in the obturator internus and associated muscles can help relieve stress and discomfort in the pelvic region, promoting overall comfort and well-being.
  • Enhanced Pelvic Floor Function: Strengthening and lengthening the pelvic floor muscles through targeted stretches can improve bladder and bowel control and sexual function.

Step-By-Step Guide to Stretching The Muscle

Right Side

  1. Starting Position: Seated with knees and thighs in a 90/90/90 position and an erect spine. The left knee and lower leg are flat on the ground, with the torso facing the left knee (line up the belly button), arms in front of the body at shoulder level, and wrists extended.
  2. To create the stretch, maintain contact of the lower leg with the ground and push the sit bones to the ground.
  3. Hold for 30 seconds and repeat 3-5 times daily.

Precautions and Tips

  • Avoid Bouncing and aggressive stretching.
  • Don’t attempt exercise if you’re experiencing inner knee pain or have an injury of the MCL.

Reach out to Dr. Dean (sports doctor) in California by texting (best), calling 323-354-6077, or emailing at drjustindean@gmail.com

Our editorial practices include evidence-based practices, interventions, and recommendations. 


McGovern RP, Kivlan BR, Martin RL. LENGTH CHANGE OF THE SHORT EXTERNAL ROTATORS OF THE HIP IN COMMON STRETCH POSITIONS: A CADAVERIC STUDY. Int J Sports Phys Ther. 2017;12(7):1068-1077. doi:10.26603/ijspt20171068

Medically Reviewed by Dr. Justin Dean, DC on March 28, 2024

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