This is what’s happening if you have a tight hip capsule. Now imagine that the capsule is so tight that there is no space in the joint for the head of your femur (upper leg bone) to move relative to the pelvis.
When it comes to the hip, forget hamstrings, hip flexors, inner groin muscles. To expand range of motion you need to target the deepest muscles (and tissues) first. This is a principle of effective mobility training. There is a logical, biological reason for this: it targets the deepest stuff. Utilize a yoga block, small mat, or rolled towel to help you reach the standard 90/90 stretch or progress into a more challenging position.If your hips are stiff, pinchy or just not moving well, start with the 90/90 stretch.
Extend the knee of the front leg to get more of a hamstring stretch. Elevate the knee of your front leg with a yoga block or rolled towel. Elevate the foot of your back leg with a yoga block or rolled towel. If the standard 90/90 stretch feels easy, consider increasing the difficulty with a variation of the elevated 90/90 stretch. Once you feel comfortable here, choose a smaller block or towel, or remove these props altogether to assume the standard stretch. If you cannot maintain a straight back or straight posture in the 90/90 stretch, utilize a yoga block, small mat, or rolled towel under the hip of your front leg to elevate your upper body.ĭoing so will allow your pelvis - and therefore your hips - to be in the correct upright and neutral position to get the most out of this stretch. Once you feel stable in that position, add your back leg. If you lack hip mobility, start by positioning one leg in front of you at a 90-degree angle, allowing your back leg to assume whatever position is comfortable. The standard 90/90 stretch is an intermediate movement, so start with the modification if you’re new to stretching. There are several modifications and progressions for the 90/90 stretch. What are the variations and progressions on the 90/90 stretch? Place both legs at a 90-degree angle, one in front of your body and one behind. Completing this sequence just 2 times per week will help your hip mobility in just 1–2 months. Hold this stretch for up to 60 seconds, breathing deeply to relax into the position. Think about sitting into both hips equally and easing the lifted hip straight down toward the ground. Try to keep your back straight and resist the urge to bend to one side. Your back knee should be in line with your hip, and your ankle should be neutral. Bend your knee so your leg forms a 90-degree angle. Position your other leg beside you with your hip rotated inward and your shin and ankle on the ground. Your leg should form a 90-degree angle, and your ankle should be neutral so your foot is pointing straight. Position it so your lower leg and knee are resting on the ground. Sit on the floor and bend one leg in front of your body with your hip rotated out. The 90/90 stretch can help improve mobility in your hips, and mobility is key for reducing pain and improving function. 
How, specifically? The 90/90 stretch targets many of the muscles surrounding the hip capsule, including your glutes, piriformis, psoas, hip flexors, hip abductors, and adductors. The 90/90 stretch, in conjunction with other hip-opening and strengthening moves, has the potential to improve your quality of life.
Recent research shows that among people with generalized lower back pain and reduced hip mobility, stretches and exercises targeted at the hips can help improve pain and function ( 3). The 90/90 stretch is one of the most effective ways to increase hip mobility and reduce related pain.īeing able to rotate your hips fully and easily is not only important for many daily activities, including walking, getting dressed, or bending over, but also for activities like sports, running, and weightlifting. Stretching - or flexibility training - has many proven benefits, including a decreased risk of injury, the correction of muscle imbalances, and increased joint mobility ( 2). What are the benefits of the 90/90 stretch?
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