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If you have been sitting for a long time and your hips are blocked or simply are quite frankly fed up with persistent stiffness of your body lower part, then there’s definitely a stretch you should consider to include in your regular body care schedule. The 90-90 hip stretch is a simple, safe, and efficient exercise that can help you to relax without running the risk of injury to your knees and at the same time will serve to build your muscles’ flexibility thus providing it for a longer time.
This modified version of the pigeon pose is very popular with fitness and physical therapy professionals and is perfect for joint-friendly stretches that U.S. adults can feel right away. A variety of activities, whether you are an athlete, an early person who works from their home or just a regular guy who wants to enjoy more mobility and less pain, the 90-90 stretch is a perfect solution.
What Is the 90-90 Hip Stretch?
The 90-90 stretch is named after the posture of your legs. One of them is in front of the other and at a 90-degree angle, thus forming the stable base for stretching to the hips, glutes, and other muscles of the leg. That’s why for those who experience knee pain or do not have enough flexibility yoga positions, the 90-90 stretch is an excellent choice as an alternative to the pigeon pose.
This exercise pattern involves the hip’s external and internal rotation thus removing the stress on the joints that are sensitive. It can easily be adapted, has a very powerful effect, and takes only 1 minute (20 seconds on each side).
How to Perform the 90-90 Hip Stretch
- Sit on a soft surface, like a yoga mat, or a carpet used on the floor.
- Bend your leading leg at a 90-degree angle, placing your knee right in front of your hip.
- Put your back leg at a 90-degree angle behind you so your thigh is the same height as the hip.
- The spine should line up tall and neutral and if coming from front without curving the back slightly hinge at the hips.
- Keep the distance between your thighs and the ground valid.
- Just stay there without talking for 30 seconds, taking deep, slow breaths.
- Change the side and do the same.
Pro Tips for Proper Form
- Measure less of the stretch in the following way: Move the heel of your front foot a bit inward up your body.
- Hold your upper body upright in case leaning forward seems to be a tough task in the beginning.
- Matching the words: Lean down to the floor with your knees, not pressing them slow and relaxed movement.
- Make sure the legs are at 90 degrees with both of them, and in case you need it, you can use a mirror or cam phone.
What Muscles Does the 90-90 Stretch Target?
This exercise is centered around the following few muscle groups:
- Glutes: Mainly the piriformis and deep rotators are the main focus of the tightness due to people sitting most of the time.
- Hip flexors: The front side of hip extension and the stiffness reduction are the reasons for the help of this muscle.
- External rotators: Meniscus and other ligaments in the knee joint (crucial for a stable, painless lower body).
- Inner thighs (adductors): The buttocks of the back leg will only be stretched a little bit using adductors in a slow motion.
These muscle groups play a significant role in improving body posture, gait, performance in strength training, and comfort of the lumbar spine.
Why the 90-90 Stretch Is So Effective
The 90-90 stretch is not a catchy name, but the benefits it offers are far-reaching. The cause of lower back pain, bad posture, and even the injuries caused by running or lifting may be the tight hip. The stretching exercise is a good way to help the body adjust to better posture and greater mobility.
Who Should Be Cautious
If you have experienced pain in your hip, knee, or low back before, or you are currently recovering from an injury, it is wise to consult a healthcare provider before you perform a new stretching exercise. Make sure to do the movement with caution and if severe pain is felt, reduce the intensity, and stop the stretching exercise immediately.
The 90-90 hip stretch move is one of the best approaches to the flexibility exercises, as it poses fewer safety risks to most adults, and it is the most efficient method in mitigating muscle stiffness of the lower extremities, without the need for any equipment. Begin implementing it in your exercise schedule twice or thrice a week for the optimal effect. In particular, sit for a long time, or as a warm-up or cool-down, is best to stretch.
As time goes by, your flexibility will increase, your posture will get better, and your pains will be less. There are moments when we only need one minute to change a lot about our movement and how we feel.
