A Closer Look At The 90/90 Hip Mobility Exercise (Increasing Internal Rotation)

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0:50 90/90 Stretch
Front lead leg in line with shoulder
Back leg in line with side of shoulder
Knees should create 90° position
Square off upper body facing forward
Flex feet pulling toes towards shins

1:39 Test For Internal/External Rotation
Start lying on back
Lift one knee towards your body
Try to move foot to the side from the hip while maintaining knee position
Hip internal rotation
Switch sides & test

2:30 Exercise for Internal Rotation
Start with lying on your side
Use a yoga block or something similar between knees
Slight bend in the knees
Move foot upwards from the hip joint
Flex toes towards shin
Lower back down

3:45 90/90 Stretch With Assistance
Use a yoga block below the front hip for assistance
Try to get the arm closer to the trunk as possible
Place legs into 90/90 position as explained above
Create tension in the body & take a deep breath
Extend arms out by your side
Press back knee into the floor
10s holds & reset

Thank you to Serene & Marlon for filming this video, be sure to check out their Instagram’s here:
  / mindful_axis  
  / shamell_fitness  

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“A Closer Look At The 90/90 Hip Mobility Exercise (Increasing Internal Rotation)”

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