Experiencing Unexpected Improvements in Mobility After a Week of Performing the 90/90 Hip Stretch
Improving Hip Mobility with the 90/90 Hip Stretch
The 90/90 hip stretch, a popular exercise for enhancing hip mobility, has been found to offer significant benefits for the entire hip area. This stretch works the hips internally and externally simultaneously, targeting muscles such as the adductors, abductors, glutes, psoas, and piriformis.
To perform the 90/90 stretch, sit on the floor with a yoga mat for comfort. Bend your right leg at a 90-degree angle, hip rotated out, and position your left leg to your left side at a 90-degree angle, hip rotated internally. If there is tightness, especially in the back hip, bring that leg slightly forward while maintaining the 90/90 angle.
Keeping the torso upright is essential. If leaning to one side, adjust the front leg placement closer to your body. Hold the position to stretch and work the muscles and hip joint, ensuring gentle but controlled movements, not forcing the stretch.
The benefits of the 90/90 stretch may not be immediately visible, but it is known to be working. On day two, a two-foot mirror was used to correct the position, revealing a leaning to the left or right. On day three, the correct position was achieved by adjusting the legs slightly while maintaining the 90-degree angle.
The stretch was held for a minute on each side, twice, and the duration was increased to two minutes over the following days. This exercise is highly regarded for its ability to work the hips in multiple planes simultaneously, a rare benefit that makes it effective for mobility and stability in daily and athletic activities.
Good hip flexibility can help relieve lower back pain, which afflicts about a quarter of US adults. By enhancing both internal rotation and external rotation, the 90/90 stretch can relieve tightness and imbalances in the hips, leading to noticeable improvements in hip mobility and flexibility after performing it every day for a week.
However, even with these improvements, the author of this article still refuses to dance, despite the improvements in hip mobility and flexibility. While the 90/90 stretch may not be a dance step, it certainly is a step towards better mobility and flexibility for many individuals.
[1] Article about the benefits of the 90/90 hip stretch [2] Instructional video on how to perform the 90/90 hip stretch [3] Article about improving hip mobility for athletic performance [4] Study on the effectiveness of the 90/90 hip stretch for hip mobility [5] Article on the importance of hip mobility for overall health and fitness
This exercise, the 90/90 hip stretch, not only improves hip mobility but also contributes to overall health and wellness by targeting muscles like the adductors, abductors, glutes, psoas, and piriformis. By integrating it into a regular fitness-and-exercise routine, one can potentially alleviate mental stress by promoting better mental health through physical activity. Regular practice of the 90/90 stretch may result in significant improvements in hip mobility, particularly beneficial for those dealing with lower back pain, a prevalent issue affecting nearly a quarter of US adults.
