Hip 90/90 - IMPROVE YOUR HIP MOBILITY

Improve your hip mobility with the 90/90!

Here are the steps written out:

It's a good idea to have a timer to keep track!

Definition:
-Isometric contraction: the muscle is contracting/squeezing, but the joint angle and muscle length remain the same.

Sequence 1: sit on the floor, remain "tall", knees at 90 degrees, abduct hips as far as they will go. Perform isometric contractions of:
-Pushing knees in: 30 seconds
-Pushing knees out: 30 seconds
-Pushing knees in: 30 seconds
-Pushing knees out: 30 seconds
---Total time: 2 minutes

Sequence 2: internally rotate one hip, knees and hips will form 90 degree angles. Face forward, remain "tall", lean forward until you feel a stretch in the glut. From this position, perform isometric contractions of:
-Hip internal rotation: 30 seconds
-Hip external rotation: 30 seconds
-Hip internal rotation: 30 seconds
-Hip external rotation: 30 seconds
--Total time: 2 minutes

Sequence 3: Turn your body to face the rear foot (don't sacrifice good spine position!), remain "tall". From this position, perform isometric contractions of:
-Hip internal rotation: 30 seconds
-Hip external rotation: 30 seconds
-Hip internal rotation: 30 seconds
-Hip external rotation: 30 seconds
--Total time: 2 minutes

Repeat sequences 2 and 3 facing the other direction.

Total time: 10 minutes.

Disclaimer: please do not perform this mobility exercise if you are experiencing "bad" pain. If you are unsure, please consult an experienced healthcare professional.
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DISCLAIMER: This video is for educational purposes only. If you are in pain, please visit your local manual therapist.
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Eric St-Onge, DC, BSc(Hon), CSCS, ICCSP, FRCCSS(C)
Sports Specialist Chiropractor

Видео Hip 90/90 - IMPROVE YOUR HIP MOBILITY канала Dr. Eric St-Onge