# • Posterior Hip Capsule Mobilization • Individuals who have difficulty sitting cross-legged or who can't quite seem to get into the pigeon yoga pose can try this posterior hip capsule self-mobilization to free up motion at the hip joint, particularly external rotation. _ The acetabulum, or hip socket, is oriented inferiorly at an approximate angle of 35 degrees. With respect to the frontal plane, the acetabulum faces approximately 20-30 degrees anteriorly. While there is variability that exists in the general population (especially in the presence of hip pathology), this anatomy means that the superior and posterior (or the "roof" and "back wall") of the socket extend a little more prominently. _ Posterior capsule limitations can affect hip arthrokinematics so normal stretching and mobility drills may need slight modifications. Elevating your butt slightly and angling your body in a slightly back, down-and-outward direction can target your pigeon pose to help address this capsular limitation more effectively. _ Gonna change up the writing style a bit here and talk more casually--so there's a lot of anatomical shit in the hip. Lots of muscles and ligaments and stuff all over the place, with this fiber attaching to this and that ligament fusing into that. If you've dissected a human cadaver you'll know what I'm talking about--but things IRL don't always look like the neat, detailed illustrations in the anatomy textbook and don't always appear where the charts says they should. But while the "rules" of anatomy and kinesiology aren't always cut and dry, they still provide principles that can be included in effective treatment frameworks. Movement exploration and finding what works for YOUR specific anatomy can be an effective strategy for therapeutic exercise.
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