The 90/90 stretch is a foundational movement designed to improve hip mobility by addressing the complete range of motion in the hip joint. The name refers to the two 90-degree angles formed by the legs, one in front and one behind the body. This position uniquely targets both external and internal rotation, working the deep rotator muscles surrounding the hip capsule. Improving hip rotation can help maintain joint health and reduce discomfort in the lower back and knees.
Step-by-Step Guide to the 90/90 Stretch
To begin the stretch, sit on the floor with your legs extended in front of you, maintaining a tall spine. Start by positioning your front leg, bending the knee so the thigh rests directly in front of your body. The knee and ankle should both form an approximate 90-degree angle, with your shin parallel to the front of your torso. This places the front hip into external rotation.
Next, place your back leg out to the side, bending the knee so the thigh extends away from your hip. This leg should also create a 90-degree angle at both the knee and the hip, with the shin pointing straight behind you. The back hip is now positioned in internal rotation. Keep your torso upright and your shoulders square, resisting the urge to lean heavily toward either side.
Once the initial setup is complete, deepen the stretch by focusing on the externally rotated front hip. Lean your torso forward over your front shin, leading the movement from your hips while keeping your back straight. You should feel the stretch intensify in the gluteal muscles and the hip region of the front leg. It is important not to round your back during this forward lean, as this shifts the focus away from the hip joint and onto the lower spine.
To address the internally rotated back hip, shift your focus and posture. Gently rotate your torso to face your back foot or shin, sinking your weight into the hip of the back leg. By sitting tall and trying to drive that back hip down toward the floor, you will feel a deep stretch in the hip flexor and adductor muscles. Hold each position for 30 seconds to one minute while breathing deeply. Slowly return to the upright position before switching sides.
Muscles Targeted and Mobility Outcomes
The front leg position, which is in external rotation, primarily targets the muscles on the back of the hip. These include the gluteus maximus and the deep external rotators, such as the piriformis, which plays a role in connecting the spine to the thigh bone. Improving flexibility in these muscles can help alleviate tightness often associated with prolonged sitting.
The back leg position, which is in internal rotation, focuses on the deep hip flexors and the adductors. This rotation challenges the joint capsule itself, the deepest layer of tissue surrounding the joint. Achieving balanced internal and external rotation is directly related to hip functionality and overall joint health. Regularly performing this movement helps to increase the available range of motion in the hip joint.
Functional mobility outcomes extend beyond just flexibility. By improving the ability of the hips to rotate efficiently, the stretch supports better alignment of the pelvis and spine. This improvement can decrease muscle imbalances and help reduce pain in the lower back and knees. The targeted action helps create space within the hip joint, allowing for freer movement during activities like walking, squatting, and running.
Progressions, Regressions, and Safety Tips
The intensity of the 90/90 stretch can be adapted using simple modifications. For those who find the basic position too challenging, a regression involves elevating the hips by sitting on a yoga block, pillow, or folded towel. Elevating the hips reduces the required angle of rotation and makes it easier to keep the spine upright. Another effective regression is to use your hands to support your torso, leaning back slightly to take pressure off the hips.
To increase the difficulty of the stretch, several progressions can be incorporated once the basic position is comfortable. When leaning over the front leg, a deeper stretch can be achieved by rotating the torso further over the shin. For the back leg, an active progression involves trying to lift the back foot off the floor while keeping the knee grounded. This movement actively engages the hip internal rotator muscles, increasing both flexibility and strength.
When performing this deep hip stretch, pay attention to the knee joints. If any sharp or pinching pain is felt in the knees, release the stretch immediately. Knee pain often indicates that too much pressure is being placed on the joint rather than the hip or gluteal muscles. To mitigate this, ensure the knees remain aligned with the hips and that pressure is concentrated on the glutes. Maintain a straight, tall spine throughout the movement, avoiding excessive rounding of the back.