The 90/90 Stretch Can Help You Feel Better And Perform Better In Your Hips And Back.

With Americans spending more time sitting than ever before (1 in every 4 US adults sits for more than 8 hours a day! ), joint mobility, or the lack thereof, is a critical issue of discussion in today’s society. Jointed structures in your body are places where at least two bones come together, and they are responsible for both mobility and stability. Maintaining joint mobility is important not only for everyday activities, but also for exercising and performing sports. If you’re looking to improve your hip mobility, the 90/90 stretch is a highly effective movement to incorporate into your routine. Continue reading for an overview of the stretch, its advantages, and some useful hints and advice for getting the most out of it.

90 90 Stretch - hip stretch

What Is The 90/90 Stretch In This Case?

The 90/90 stretch is really beneficial for hip mobility. When you do this action, you’ll rotate one hip externally while the other hip is rotated internally.

While many well-known hip stretches (such as Pigeon Pose, for example) place your hips in external rotation, internal rotation is not as prevalent as external rotation. As a result, it might appear to be more difficult.

Internal rotation of the hip, on the other hand, is just as crucial for mobility as external rotation, as it helps your legs and pelvis to move more effectively.

What Are The Advantages Of Performing The 90/90 Stretch?

There are several scientifically documented benefits to stretching and flexibility exercise, including a reduced chance of injury, the correction of muscle imbalances, and enhanced joint mobility, among others.

This stretch is one of the most effective strategies to enhance hip mobility while also reducing associated pain and discomfort.

It is necessary to be able to rotate your hips fully and effortlessly for many daily tasks, such as walking, getting dressed, and bending over, but it is also necessary for sports, jogging, and weightlifting exercises.

Researchers have discovered that stretching and strengthening exercises for the hips can assist persons suffering from widespread lower back pain and restricted hip mobility improve their pain and functional abilities.

Combining the 90/90 stretch with additional hip-opening and strengthening exercises has the potential to improve your overall quality of life.

What do you mean, specifically? Several muscles surrounding the hip capsule are targeted by the 90/90 stretch. These include your glutes, piriformis, psoas, hip flexors, hip abductors, and adductors.

The Proper Way To Perform The Typical 90/90 Stretch.

The 90/90 stretch should be performed as follows:

  1. Sit on the floor with one leg bent in front of your body and one hip twisted out to the side. Place your lower leg and knee on the ground so that your lower leg and knee rest on the ground. Your leg should be at a 90-degree angle, and your ankle should be in a neutral position so that your foot is pointed directly forward.
  2. Placing your second leg behind you with your hip turned inward and your shin and ankle on the ground can help you maintain your balance. Straighten your leg until it makes a 90-degree angle with your knee. A neutral ankle is one that has its ankle in line with its knee and hip on the rear leg.
  3. Keep your back as straight as possible and resist the temptation to lean to one side. Consider sitting into both hips evenly and allowing the elevated hip to fall straight down toward the earth.

Hold this stretch for up to 60 seconds at a time, taking deep breaths to help yourself relax into the pose. 2–3 repetitions on each side are recommended. Following this routine simply twice a week for 1–2 months can significantly improve your hip mobility and flexibility.

I’m Wondering What The Variations And Progressions Are For The 90/90 Stretch.

The 90/90 stretch can be performed in a variety of ways and at various levels of difficulty. The regular 90/90 stretch is an intermediate movement, so if you’re new to stretching, start with the modification.


90 90 Stretch - hip mobility

For people who have limited hip mobility, start by putting one leg in front of you at a 90-degree angle and letting your rear leg to take on whichever posture seems comfortable to you.

Once you’re comfortable in that posture, you may add your rear leg to the mix. You can raise your upper body by placing a yoga block, small mat, or wrapped towel beneath your front leg’s hip to keep your back straight and your posture straight while performing the 90/90 stretch.

This will allow your pelvis — and, as a result, your hips — to be in the proper upright and neutral posture, allowing you to get the most out of this stretching exercise.

As soon as you feel comfortable in this position, use a smaller block or towel, or remove these props entirely, to return to the regular stretch.


If you find the normal 90/90 stretch to be too easy, try a variant of the raised 90/90 stretch to make it more difficult. You have a few of alternatives in this situation:

  • Elevate the foot of your rear leg using a yoga block or wrapped towel to relieve pressure on the foot.
  • Make use of a yoga block or wrapped towel to raise the knee of your front leg up and out of the way.
  • In order to acquire a more intense hamstring stretch, extend the knee of the front leg.

Identifying And Resolving Issues With The 90/90 Stretch.

Don’t be concerned if you are unable to achieve a comfortable 90/90 stretch.

If you do any of the following:

  1. If you are experiencing cramping in your obliques, placing a yoga block or rolled towel under your hand on the side of your front leg may alleviate the discomfort.
  2. Try shifting your legs if you aren’t feeling the stretch in your groin or hip region. Keep in mind that you want to form two 90-degree angles with your legs, and your ankles should be in a neutral posture during this exercise.
  3. If you are having trouble keeping your upper body straight, consider using a yoga block or a rolled towel to help you maintain your stance. Place it below the hip on the side of your front leg until your hips begin to loosen up, or throughout the duration of the stretch if your hips remain tight.

If you experience any pinching or unpleasant feelings while performing the 90/90 stretch, stop immediately so that you do not harm yourself more.

The Bottom Line

It is recommended that you incorporate the 90/90 stretch into your routine if your objective is to promote hip mobility or lessen discomfort in the hips and lower back.

It may be readily customized with props to match your specific needs, and it can be simply modified if you want a greater challenge. When your hips loosen, you’ll notice significant gains in your ability to move freely, which will be beneficial to you in a variety of ways.

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