If you sit at a desk or in a car for most of your day, there’s a likelihood your hips are tight. Restrictive mobility in your hips could be an issue in most areas of life, especially if you seek to do activities like ski, golf, basket ball, yoga, play with your kids……tight hips can comprise any of those movements that require open hips.
Muscles that are tight or shortened often forget how to do their job, these muscles are incapable to generate force, which can lead to other problems.
Develop a habit to get up from (any) type of seat and move throughout your day will keep your hips supple, plus give your eyes a much needed break.
90/90 is a dynamic stretch (or drill) that improves flexibility and mobility through your hips. This awesome stretch provides you with internal and external rotation at the hip joint, most of us are good at external rotation, yet we need both for optimal hip function. There are many variations of 90/90 to explore, the version I demo here is just to get you started on your hip mobility journey.
You’ll be targeting - glutes, piriformis, psoas, hip flexors, hip abductors, and adductors (and other muscles with additional 90/90 variations).
Don’t be surprised with all types of sensations to come up!
Mobility reduces pain while improving function, so if you feel rather confined upon starting, give yourself the chance to try again; and maintain a consistent practice.
This is really the BEST effective stretch for your hips.
Warming up before anything physical is essential; you can start with basic jumping jacks or hoping for 1 minute.
As you can see from my demo, I do not 🥵 find any aspect of 90/90 easy, however I notice the more I practice 90/90 (after a good warm up), some days are ‘easier’ than others and I experience a difference in mobility with my squats, arm balances and even running.
If you want to do something productive for limited hip mobility, 90/90 is your go to stretch.
Practice make permanent.
Share 💌 this blog post to someone that needs to open up their hips.
I’d love to hear from you! Email me at [email protected] what YOU experienced from 90/90.
Enjoy the journey!
Janel DuRoss 🦎
DISCLAIMER: The content of this video is for educational and informational purposes only, it is not intended as medical advice or treatment. The information in this video is not intended to be used to diagnose, treat or prevent any disease, health issue, or illness. The purpose of this video is to encourage you to make cognizant decisions about your body and overall health after consulting with your physician or a qualified health professional (QHP). By watching this video and reading this blog post, you acknowledge that you are responsible for your own health and fitness decisions. You need to consult with your physician or a qualified health professional (QHP) prior to making any health or fitness changes, especially any changes related to a specific diagnosis or condition.
I am not a medical doctor or medical professional and I do not dispense medical advice or prescribe treatment. If you feel or believe that you have a medical problem or concern, contact your physician or health care provider immediately. Always consult with your medical doctor and/or health care provider before and/or making any other health/fitness related changes.
I am not responsible for any adverse effects or consequences that might result if you choose to make use of this video and blog post or apply any of the information that you have read on janelduross.com. By watching this video and blog post, visiting janelduross.com, and/or otherwise engaging with this information, you agree that you are solely responsible for any health and/or fitness decisions you make.
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