![]() ![]() While in the 90/90 hip stretch, your front- and back-positioned legs target different muscles. Hold this pose for 20 to 60 seconds then repeat with your right and left legs changing positions. “It might not sound like much, but it’s more than enough of a stretch for most people,” notes Lorring. “You want to make a nice vertical rectangle with your body,” says Lorring.Īnd with that, you’re set. Your goal is to hold your torso straight up with your shoulders square.With both legs in the proper position, let’s focus on your torso. Keep your left foot relaxed and straight.Your inner knee and inner calf should be against the floor. This will leave your lower leg pointing straight back and away from your buttocks. Bend your left knee at a 90-degree angle.As you might have guessed, this position puts your hip in an internal rotation. It should extend off to your left side, with your inner thigh resting against the floor.Keep your right foot relaxed and straight, toes pointing away.Your outer knee and outer calf should be resting on the floor. Bend your right knee at a 90-degree angle, so your calf is parallel to your torso.This puts your hip in an external rotation. Position your right leg so it extends in front of your body, your outer thigh against the floor. ![]() (“You don’t want to do a stretch like this before readying those muscles,” advises Lorring.) Then let’s begin with your right leg. Start by sitting on the floor, ideally after warming up your muscles. The name of the stretch also amounts to an abbreviated guide as to how you’ll sit, with both knees at 90-degree angles. “It’s about allowing those muscles to relax and try to lengthen.” How to do the 90/90 stretch “It’s really about mobility,” notes Lorring. This movement can be problematic for those with a hip impingement.įocusing on external and internal hip rotation works a network of muscles that cover the full range of motion in your hips. In an internal hip rotation, your foot moves away from your body. (Think of sitting cross-legged, with the ankle from one leg resting on the opposite leg’s thigh.)ĭoing an internal rotation, however, doesn’t feel as natural - largely because it’s not done as much in day-to-day activities. It’s what happens when you twist your foot toward the center of your body. The stretch rotates your hips two different ways, creating an external rotation on one hip and an internal rotation on the other.Īn external rotation is a somewhat common movement. Since the 90/90 stretch leans toward the extreme when it comes to working your hip joints, it’s not for everyone. Physical therapist Dawn Lorring, PT, explains how to do the 90/90 stretch and why it can be beneficial for some people. So, what can you do to keep your hips loose? Stretching is key - and few stretches can match the effectiveness of the 90/90 hip stretch when it comes to maintaining mobility in these critical joints. That’s not ideal for your hips, obviously, but it’s also setting you up for potential back pain and even aches in your knees, ankles and feet. ![]() We do not endorse non-Cleveland Clinic products or services. Advertising on our site helps support our mission. Cleveland Clinic is a non-profit academic medical center. ![]()
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