When it comes to hip stretches that really go in there and fix things, the 90-90 stretch is where it\’s at. Not only is this move amazing, but it also helps increase the flexibility and range of motion in your hips over time, which is great if your joints are feeling tight, crunchy, and crunchy.
The 90-90 hip stretch targets the hips, as well as the glutes, hamstrings, external rotators and hip abductor muscles, says Karina Blackwood, a registered yoga teacher and certified Pilates instructor. It\’s often performed in yoga, physical therapy, and various fitness routines, she tells Bustle, so chances are you\’ve seen it before.
The move positions both legs at right angles hence the name which appears to be the ideal position for opening the hip joints. During the 90-90, one leg will move into internal rotation while the other will go into external rotation, explains Helen O\’Leary, physical therapist and director of Complete Pilates. Practicing it regularly can help you maintain hip mobility, she says, while also easing lower back pain.
As a variation of pigeon pose, this stretch feels very good if you\’ve been sitting for a while, says Aisha Dixon-Peters, Psy.D., RYT-200, yoga teacher and psychologist. Not only will you feel better physically, but the stretch may also touch an emotional nerve. Although people often pinpoint the mobility benefits, which are abundant with this stretch, the emotional benefits are also significant, Dixon-Peters tells Bustle. The hips tend to be an area where people hold tension and emotion due to stress, anxiety, trauma, and even from sitting in chairs. So hip openers can be a wonderful way to realign, release, and heal.
Ahead, everything to know about the 90-90 stretch so you can try it for yourself.
How to do the 90-90 hip stretch
Here, Blackwood shares how to perform the stretch with perfect form.
– Sit on the floor with your legs stretched out in front of you.
– Bend the right leg and bring the knee towards the chest.
– Rotate your leg outward so your right foot rests on the floor next to your left leg.
– Slide your right foot back until your right knee is bent at a 90-degree angle and your right shin is parallel to the front of your body.
– Your right thigh should be perpendicular to the floor.
– Bend the left leg and rotate it outward, placing the left foot on the floor so that the left shin is parallel to the front of the body and the left thigh is perpendicular to the floor.
– Your left knee should be bent at a 90 degree angle.
– Adjust your stance so that your hips are square and both knees are at a 90 degree angle.
– Lean forward slowly, keeping your back straight and hinging at your hips.
– Feel a stretch in the outside hip and glute of the leg as it is rotated outward.
– Hold the stretch for 20-30 seconds as you take deep breaths.
– Release the stretch and repeat on the other side by switching the position of the legs.
Stretching tips
The goal with this stretch is to slowly melt into it, so don\’t try to force your legs to bend, and definitely don\’t move too fast. The pain counteracts the benefits of the pose, Dixon-Peters says. If you find yourself holding your breath, relax a bit and focus on your breathing.
You can even make small changes to feel more comfortable. OLeary suggests placing a yoga block or pillow under your hands to help you stand, or under your hips or knees for added support. Sitting on one of these props reduces the amount of hip flexion taking place. When you feel looser you can reduce the heights, she says.
To deepen the stretch, push harder into the forward lean and/or press your front knee into the floor. This creates additional resistance and deepens the stroke, Blackwood says. Make sure the pressure is gentle and within your comfort level to avoid straining or overstretching. If you like, you can also move your legs back and forth for a dynamic stretch.
Hip stretching mistakes to avoid
When doing the 90-90 stretch, try to keep your back straight the entire time. Avoid hunching forward or rounding your shoulders, as this can limit the effectiveness of the stretch and potentially strain your lower back, says Blackwood. While you\’re at it, make sure your hips stay level and aligned. This ensures that the stretch is evenly distributed and hits the intended hip muscles, he adds.
Of course, it\’s super important that your legs actually form 90-degree angles as this can affect the effectiveness of the stretch, and it\’s a good idea to do the stretch on both sides even if only one hip feels tight. Neglecting one side can create muscle imbalances and potentially exacerbate any existing problems, says Blackwood.
To make it even more relaxing, take deep breaths and slowly relax into the movement. It\’s common to involuntarily hold your breath while stretching, Blackwood explains. Remember to keep breathing steady and deep to promote relaxation and improve the effectiveness of the stretch. Your hips will thank you later.
Studies referred to:
Hatefi, M. (2021). The effect of static stretching exercises on hip mobility, pain, and disability in patients with nonspecific low back pain. J Orthopedic Exp. doi: 10.1186/s40634-021-00371-w.
Konrad, A. (2021). The influence of hip flexor stretching on performance parameters. A systematic review with meta-analysis. Int J Environment Res Public health. doi:10.3390/ijerph18041936.
Sources:
Karina Blackwood, Registered Yoga Teacher and Certified Pilates Instructor
Aisha Dixon-Peters, Psy.D., CCTP, CIMHP, RYT-200, yoga teacher, psychologist
Helen O\’Leary, physical therapist, director of Complete Pilates
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