90/90 Stretch
The 90/90 Stretch is an effective exercise for improving hip flexibility. This stretch helps reduce stiffness and may increase mobility in your lower body.
Execution
-
1
Sit on the floor and place your right leg in front of you and your left leg behind you, both bent at a 90-degree angle.
-
2
Make sure your right thigh is parallel to your hips and your right foot is pointing straight ahead.
-
3
Position your left leg at the same angle, but behind you, so that your left hip and knee also form 90-degree angles.
-
4
Carefully lean forward over your front leg to intensify the stretch. Keep your back straight and your head up.
-
5
Hold this position for 30 seconds, then switch sides.
Benefits
Performing the 90/90 Stretch regularly may help improve your posture, reduce back pain, and increase your overall flexibility. It is also an excellent preparation for sports that require good hip mobility.
Common Mistakes
- ! Dropping into the stretch too quickly: Take your time getting into position slowly and avoid overstretching.
- ! Arching your back: Keep your back straight to target the correct muscles and prevent injuries.
- ! Not switching sides regularly: Make sure to give both sides equal attention to prevent imbalances.
Key Muscles
This exercise primarily targets the hip flexors, gluteus maximus, and external rotators of the hip.
Possible Alternatives
If you want to adjust the intensity of the 90/90 Stretch, you can try placing a yoga block or folded towel under your hips for additional support. For a deeper stretch, you can lean forward over your front leg or rotate your upper body toward your back leg.
```Run your fitness business with more structure
- Planning, member management and coaching in one platform
- Built for coaches, studios and gyms
- Fewer separate tools, more overview
