5. Internal External Rotation

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The next movement pair is internal rotation and external rotation. Internal rotation is the action of turning the limb towards the midline of the body. Let's look at some examples here. when i am rotating my shoulder internally, notice how my biceps is turning inwards. And when i am internally rotating my hips, notice how my thigh is turning towards the midline as well. Likewise for the opposite movement, shoulder external rotation would cause my biceps to turn outwards, while hip external rotation would cause my thigh to turn outwards. Take note, for joints that lie on the midline of the body, such as the spine and the head, there is no internal or lateral rotation. we just call it "lateral" rotation, either towards the left or the right. To check on your understanding, here's a little test for you. Check out this movement and i want you to ask yourself whether this movement is hip internal rotation, or hip external rotation. If you said internal rotation, you are right. If you said external rotation, it is normal to get it wrong when you are seeing it for the first time, because it is sort of a visual illusion. You might have thought it was external rotation because you saw my foot rotating outwards. But this is not the right body part to focus on. Instead, you should focus on my thigh and see where it is going. A lot of people would miss this and be misled by the foot. Now we'll try again. Look at where my thigh is turning towards and ignore my foot. I hope you can see that the quadriceps are now facing inwards, so it is actually a hip internal rotation.

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