Exercise
90/90 Stretch
The 90/90 Stretch improves hip mobility and control by guiding your hips through a stable, seated rotation position.
90/90 Stretch
The 90/90 Stretch is a seated mobility exercise where both legs are bent at right angles, allowing you to work hip rotation in a controlled way. It is useful for improving hip movement and posture, especially if you spend a lot of time sitting or training with limited range.
You should feel the stretch mainly around your hips and upper legs, with mild tension as you rotate and stay upright. Focus on keeping your chest tall, your spine neutral, and moving slowly so the hips do the work instead of your lower back.
This stretch fits well into warm-ups, cooldowns, or mobility-focused sessions. You can make it easier by using your hands for support, or harder by leaning slightly forward over the front leg while maintaining control and steady breathing.
How to Perform the 90/90 Stretch
- Sit on the floor with your right leg positioned at a 90-degree angle in front of your body and your left leg positioned at a 90-degree angle to your left side.
- Keep your right knee on the floor with your foot facing left, and keep your left knee on the floor with your foot facing backward.
- Maintain a tall spine with both sit bones firmly on the ground and your hands placed on the floor in front of you for support.
- Inhale deeply and lengthen your spine, then exhale as you gently rotate your torso toward your front (right) leg while keeping your hips stable.
- Hold this position for 3-5 deep breaths, focusing on relaxing into the stretch while maintaining proper alignment in your hips and spine.
- Return to center, then rotate your body to face forward again before switching leg positions.
- Repeat the setup with your left leg in front at 90 degrees and your right leg out to the side at 90 degrees.
- Perform the same rotation toward your front (left) leg, breathing deeply and holding for 3-5 breaths before returning to center.
Important information
- Keep both sit bones firmly planted on the ground throughout the exercise to ensure proper hip positioning and maximize the stretch benefits.
- If you experience any pinching sensation in your hips, slightly adjust your leg position until you feel a comfortable stretch.
- Focus on rotating from your core rather than just leaning forward to achieve proper muscle engagement.
- Begin with shorter hold times (15-20 seconds) if you're new to this stretch, gradually increasing duration as your mobility improves.
FAQ - 90/90 Stretch
The 90/90 Stretch primarily targets the hip rotators, glutes, and hip flexors while also engaging the lower back and core stabilizers. It's especially effective at addressing both internal and external hip rotation simultaneously, making it more comprehensive than many other hip mobility exercises.
Yes, the 90/90 Stretch is generally safe for those with knee issues when performed correctly, as it places minimal stress on the knee joints. If you experience discomfort, try placing a folded towel under your knees for extra cushioning, and focus on keeping the movement in your hips rather than forcing the knees.
Hold each position of the 90/90 Stretch for 30-60 seconds, breathing deeply to enhance the release. For therapeutic purposes or significant mobility restrictions, you might benefit from longer holds of 1-2 minutes per side, performed 1-3 times.
The most common mistakes include rounding the lower back instead of maintaining a neutral spine, rushing through the positions rather than holding them, and forcing the stretch beyond comfortable limits. Focus on proper alignment by sitting tall through your spine and allowing your body to ease into the stretch gradually with each breath.
For optimal results, include the 90/90 Stretch 3-5 times per week, particularly after sitting for extended periods or following lower body workouts. Daily practice can be beneficial if you have significant hip mobility restrictions or if you spend most of your day seated at a desk.
90/90 Stretch
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