The 90/90 stretch is a foundational exercise recognized for its ability to improve the range of motion in the hip joint. This movement is unique because it simultaneously targets both internal and external rotation capabilities, which are often neglected in standard stretching routines. Integrating this stretch into a regular routine can significantly enhance overall lower body function and prepare the hips for dynamic movements like running, squatting, and walking. The position’s dual-action nature makes it an efficient and popular choice for those seeking balanced hip mobility.
Step-by-Step Execution
To begin the 90/90 stretch, sit on the floor and position your front leg so the thigh is straight out in front of you, with the knee bent at a 90-degree angle and the shin perpendicular to your torso. Your front knee and ankle should ideally rest on the floor, placing this hip into a position of external rotation.
Next, swing your back leg out to the side so the thigh is perpendicular to your torso, forming another 90-degree bend at the knee. This back leg is now positioned in internal rotation, with the inner thigh and shin resting on the floor. Ensure both the front and back knees form approximate right angles, which gives the stretch its name.
Maintaining an upright posture is important. This upright position ensures the stretch is primarily focused on the hip joint rather than the lower back. You can place your hands on the floor for support to help maintain this tall torso.
To deepen the stretch on the front hip, slowly hinge forward from your hips over the front shin, leading with your chest. Hold this position for the desired time, focusing on deep, steady breathing, before returning to the upright position and switching the leg positions to stretch the opposite side.
Target Mobility and Muscle Groups
The front leg targets hip external rotation, which stretches muscles like the gluteus maximus and the piriformis. These muscles are often tight from prolonged sitting and are primary movers for extending and rotating the leg outward.
Conversely, the trail leg is placed in a position of hip internal rotation. This position targets deeper internal rotators and the hip flexors, such as the psoas muscle. Improving internal rotation is important for proper mechanics during gait and for allowing the femur to move freely within the hip socket during activities like squatting.
The ability to rotate the hips efficiently is important for overall joint health and stability. By training both internal and external rotation simultaneously, the 90/90 stretch helps maintain a balanced range of motion, which reduces strain on the knees and lower back. This balanced mobility can often prevent the knees and lower back from compensating for tight hip muscles.
Adjustments for Different Skill Levels
If achieving the full 90/90 position is difficult, several modifications can make the stretch more accessible. Placing a yoga block, cushion, or folded towel under the hip of the front leg elevates the pelvis. Alternatively, if the knees lift far off the ground, placing support underneath them can reduce strain on the joint.
For those who need more support to keep the spine upright, leaning back slightly and placing the hands on the floor behind the body can help maintain a tall posture. As mobility improves, the hands can be moved forward, eventually allowing the torso to sit unsupported.
To progress the stretch and increase the challenge, you can incorporate active movements. More advanced users can explore active engagement techniques, such as attempting to lift the front knee or the back foot off the floor for a few seconds. This type of active contraction helps to increase active, usable range of motion in the hip joint.