90/90 Stretch for Hip Mobility
ฝัง
- เผยแพร่เมื่อ 1 ก.ค. 2024
- Looking to improve hip mobility?
Try this simple stretch on the floor to improve your hips mobility and range of motion in every possible position. If you find this position to intense, put a block, blanket or pillow under your hips to lessen the intensity.
Once in the shape you will keep yourself in your best posture (neutral spine) and do the following:
1) Hinge forward from the hips over the front leg, hold for 90 seconds
2) Turn towards back leg and hinge towards back leg, hold for 90 seconds
3) Lean back, still facing back leg, contract and relax buttocks for 90 seconds
4) Point back toes, lift and lower back knee while keeping foot on ground and maintain connection of front knee to the ground. (Do without hands, if possible)
Adding this to your regular mobility routine will help to keep your hips supple in every range of motion, whether you are trying to improve your squat, yoga practice, golf swing or just want hips that are pain free!
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Wow im so glad I found you, everyday from 1 to 2pm I get on utube and exercise and stretch thru videos, I am going to watch and do everyone of your videos. Your awesome thank you
Thanks for making such a clear and concise explanation of this stretch
Such a good stretch
Really helpful seeing this video. I had been doing this stretch for years, but did not realize I could lean into my hips. I thought it was more for the lats.
thanks darling!super cool full moon blessings to you-Shari
These are really good tips I had not been exposed to. Especially trying to externally rotate the back hip from internal. Hips feel really nice now. Thanks
+Michael Dooley glad you enjoyed it!
Can’t wait to try this stretch.
How did it feel?
Thank you @aewellness!! This helped things stretch out for the morning. I’ve been fairly couch confined for awhile and finally saw a chiropractor who said I have piriformis. He encouraged me to do hip exercises, and this one felt super good!!
Yay! That’s awesome to hear 🙌🏻
Thank you. This streach is amazing. My left hip felt like it wanted to pop. With time and patience this will improve. Loving this move.
+tHeKaTcAn glad you enjoyed it! Time and patience is the key 👌🏻
Just learned this stretch from my chiropractor. It stretches something I've had chronic pain with for years now. I hope it will help!
So happy to hear that! I hope you do find relief. ❤️
Omg. I am a human block of wood.
Great vid. I'll keep trying 😢👍👏🤷🏻♂️💪
Is that an engagement ring ? , I hope is not the guy who is standing in your background !. Thanks for your video and thanks God and yours parents for you.
+Jose luis Conde LOL 😂😂
I do this pose in a yoga class I teach and i have had 2 students mention they have a pinching in the hip of the back leg. What could this be and how can I make it better for them? Thanks!
I learn on my forward bent leg
totally normal to be leaning to one side or the other as you get started. Use your hands as needed to help!
Hi, when I'm lifting the back leg up I'm feeling it more in the front of my hips than the glutes. What am I doing wrong?
Thanks for the video. How long before you would expect to see a difference with this routine? Also, I can't sit forward with a straight back etc in the rotated position so would you recommend to just lean back and gradually move more and more forward. Thanks, Gareth
+gareth gallagher Hey Gareth, it will depend on many factors but with regular practice, I am confident you will start to feel a difference after a few weeks. If you don't feel any improvement, you should find a physical therapist or coach in your area who can watch you move and have a better idea of what's going on. You are 100% about the lean - just lean back and as your hip mobility improves, you'll be able to sit more upright. Hope this helps and thanks for watching!
hi thank you for this video. I cannot do this stretch, I cannot get into the position and sit straight I have to support myself with my arm on the same side as my front leg. could you give me some advice on how I can progress? thank you
Hi John, try sitting up on a pillow, block or some other object - this will give your hips more room. The other thing to do is to lean back. As long as it is not painful, keep working at it and you should see progress! The other videos in my Hips playlist will also help. Good luck and let me know if you have any questions!
aewellness thank you. will let you know how it goes
Hi Alex, love your work. I'm a runner trying to improve my mobility and flexibility. I have been told I have very limited internal hip rotation. I'm wondering,
1. Is there any hope for me by doing this? 😀
2. When I'm in the pose, I have a severe lean and if I don't prop myself with my opposite side hand/arm I fall over. Is it better to hang out in the pose with a yoga block propping me or without? Even with the yoga block I'm still significantly leaning to the side 😔
Thanks!
Hey! Use a block to sit on and trust that it will take time! Tissues take a while to adapt and adjust. If you incorporate this and other hip mobility drills (and just sitting on the floor more), you’ll improve hip mobility over time.
That being said, we all have a specific bony structure that also contributes to how we move. Ours won’t ever look the same because of how our bones are shaped.
Hope that helps and good luck!
When I do the exercise where you lift your knee, is it normal to feel stretching near the groin? It feels very tight on my left side. I also have popping/clicking on that side when I do knee ups while laying down.
Hi Ricky, Yes, you will feel stretching near the groin - if it is too intense, I suggest you sit on a block or a pillow to lift you a bit higher. You'll still get the stretch but it won't be quite so intense. As far as the popping goes, see if lifting yourself up on a pillow helps to alleviate that. In general, you want to avoid hip popping, especially if it happens every single time. Strengthening around the joint can help to alleviate it. Hope that helps!
Hi.I am a golf professional but have reached my 60th however I am still competing and understand how important this stuff is, saying that I am only now starting a stretching program.What I want to say is when I take the position I am leaning more than the tower of Pisa with one side of my buttocks high of the ground, I imagine this is to be expected but providing I do this on a daily basis how long would you expect me to be able to sit arms free?And let me say thanks for posting your video
+Jeff Hall thank you for watching! Keep up with this on a regular basis and be sure you add in some strength to balance it out. My Hip Hikers video is another good one that will help to address any imbalance between the hips. It may take a few months to see a change, but keep at it. One of my favorite ways to work hip mobility is to sit on the floor as often as possible. This will put your hips into many of the positions they are missing from standing and chair sitting. Good luck!
Hi, how many times in a week or in a day i have to conduct this stretching? I feel my right hip is somehow locked, whenever i step on my right foot i feel the counter force from the ground thorough out the right foot to my upper body. After seeing your video I thought can i try these stretches, if they help my right hip to normal movement.
I would try 2-3 times a week to start, but play it by ear. If you’re extra sore, you probably did too much. An easy way is to ditch the chairs and couch and spend more time sitting on the floor. You’ll be working on hip mobility the entire time you’re down there 👌🏻 Let me know how it goes!
aewellness thank you for your kind reply, I'll let you know. I've got muscle imbalance on the legs due to anterior pelvic tilt which cause the hip imbalance.
Jesus this was hard. My rear buttock lifts off the floor. Any risk for a +50 guy to damage his hip joint doing this?
Def a struggle at first! Don't push or rush - and you can sit on a block, pillow or blanket to help ease into it. Ease is key here. Hope this helps!
Followup: I had nasty pains for more than month after trying this. Thought I had wrecked a hip joint, but went to a physical therapist today and he said I had tight abductors on that side and gave me complementary exercises.
So it's a powerful stretch, one doesn't need to force it.
Is this ok for people who have had total hip replacement?
As long as you don’t have any restrictions from your surgeon, sitting on a thick cushion or pillow so you aren’t so low should help!
I’m learning sideway?
That's ok! sit on a pillow to bring your hips up a little higher and that will help with the lean as your hips adjust
what kind of mat do you use?
Looks like one from Affirmats (affirmats.com).
Yep, it's from Affirmats! :)
I can’t do this hands free what now?
Then use your hands 😉 you can also sit on a pillow or something to raise up your hips. It takes time! You also might need to build more strength in your hips (which could be why they’re tight).
I can’t keep my hands off the foor
Hi, is this stretch stretching the Obturator muscle? (Hip flexors / hip rotators?)
Yes, it will stretch the obturator in addition to all of the hip muscles! It's nearly impossible to isolate a single muscle, but because the obturator internus is an external rotator, you'll be getting it with this. Give it a try and let me know how it feels!
Don't you need to warm up your spine with other easier exercises before attempting this?
+bee jay if you feel restricted there, you could absolutely start with a spinal warm up!