The Dynamic 90/90 Stretch & Its Benefits

Ever notice your hips feeling a bit stiff as you get older? You’re not alone. It’s like our hips decide to get less flexible with each candle on the birthday cake. But here’s the thing – those tight hips can be troublemakers, causing all sorts of aches from your back down to your toes. Don’t worry, though! There’s a superhero stretch called the 90/90 that can help keep your hips happy and moving smoothly. Let’s talk about how this simple move can make a big difference in keeping you feeling young and limber.

Table of Contents

• What Is the 90/90 Stretch?
• Improved Hip Mobility
• Muscle Activation
• Reduced Risk of Injury
• Improved Posture
• Alleviation of Tightness and Discomfort
• Enhanced Athletic Performance
• Improved Balance and Stability
• Versatility
• Mind-Body Connection
• Accessibility
• How the 90/90 Stretch Improves Hip Mobility
• Different Ways to Do the 90/90 Stretch
• Who Might Want to Skip the 90/90 Stretch?

Here are some of the 90/90 stretch benefits of hip dynamic stretch in your exercise/daily routine:

What Is the 90/90 Stretch?

The 90/90 stretch is a seated floor exercise for improving hip flexibility. It’s called “90/90” because both legs are bent at 90-degree angles. One leg is positioned in front of the body with the knee bent, while the other leg is out to the side with the knee also bent. This stretch targets the hips, glutes, and lower back, helping to increase mobility and reduce tightness in these areas.

Improved Hip Mobility

The primary benefit of the 90/90 stretch is an increase in hip mobility. It targets both internal and external rotation of the hips, which is often neglected in other stretches. Improved hip mobility will increase lower back stability and can help to decrease lower back pain. 


Muscle Activation

This dynamic stretch activates various muscle groups in the hips, such as the gluteal muscles, hip flexors, and rotators, preparing them for physical activity. These muscles allow the femur to lock into its socket getting ready for heavy load movements.

Reduced Risk of Injury

By increasing mobility and flexibility in the hips, the exercise can potentially reduce the risk of injuries in activities that require hip movement, like running, squatting, or even simple walking.

Improved Posture

The exercise can help correct postural imbalances by stretching and strengthening the hip muscles. More mobile hips can lead to better overall posture, especially for those who sit for long periods of time, which can “turn off” the glute muscles.

Alleviation of Tightness and Discomfort

People with tight hips always get that feeling like their bodies are getting old. But that feeling is usually the body telling you to do something about it. The 90/90 stretch can alleviate feelings of tightness or discomfort in the hips, which can be beneficial for those with sedentary lifestyles and for those who engage in intense physical activities.

Enhanced Athletic Performance

Athletes, especially those participating in sports that demand hip flexibility, like martial arts, dancing, or gymnastics, can benefit from improved hip mobility, leading to better performance. If I were still an athlete I would perform this exercise every warm-up before the competition.

Improved Balance and Stability

A more mobile and flexible hip joint can contribute to better balance and stability, which can be advantageous for daily activities and athletic endeavors. This stretch can help contribute to a more leveled pelvis which us chiropractors look for when assessing the pelvic girdle.

Versatility

The 90/90 stretch can be adapted to be more or less challenging, depending on one’s flexibility and strength levels. It can also serve as a starting position for several other mobility exercises, making it versatile in a mobility routine. This stretch accompanied by the pelvic tilt is a great way to feel balance between the lower back and pelvis.

Mind-Body Connection

Like many stretches and mobility exercises, the 90/90 requires focus and attention to form, helping in building a mind-body connection and increasing body awareness. This stretch may look easy but if you’re super tight, you will feel this right away. If you feel like you can’t even start this exercise due to the tightness then start with a seated figure four stretch for your hips and build into the 90/90 as your goal.

Accessibility

This stretch doesn’t require any equipment, making it easy to perform almost anywhere, whether you’re at home, in the gym, or traveling. Those that have joint sensitivities try to find a floor that is cushioned like thick carpet or a thick yoga mat.

To gain the most benefits from the 90/90 hip dynamic stretch, ensure that you are performing it correctly. If unsure about your form or if you have fear of your underlying medical conditions, consult with your health professional for guidance. Or contact us at The BodyFix Chiropractic to consult with Dr. Mario.

If you are unsure how to perform this 90-90 stretch, check out Dr. Mario’s explanation and tutorial on the 90/90 Stretch.

How the 90/90 Stretch Improves Hip Mobility

In our modern world, many of us spend long hours sitting at desks or in cars, which can take a toll on our hip mobility. This prolonged sitting keeps our hip flexors – the muscles at the front of our hips – in a shortened position for much of the day, often leading to stiffness and reduced flexibility in our hip joints. The 90/90 stretch is an effective way to counteract this problem.

It works by opening up the hip joint in multiple directions, stretching both the internal and external rotators of the hip, and targeting key muscles like the hip flexors, glutes, and piriformis. This comprehensive approach helps restore the range of motion that may have been lost due to sedentary lifestyles.

Regular practice of the 90/90 stretch can lead to improved overall hip mobility, better balance and stability, enhanced athletic performance, and a reduced risk of hip and lower back injuries. By incorporating this stretch into your routine, you’re giving your hips the movement they crave, helping to undo the effects of prolonged sitting and promoting healthier, more flexible joints.

Different Ways to Do the 90/90 Stretch

The 90/90 stretch can be tricky at first. If you’re having trouble, try these helpful tweaks:

• Use a cushion or yoga block to sit on. This lifts you up a bit, so you don’t have to open your hips as wide or turn your back leg in as much. It’s a great way to ease into the stretch.
• Support your front knee. If your knee doesn’t naturally touch the floor, don’t push it. Place a small pillow or folded towel under it instead. You’ll still get the benefits without stressing your joints.

For those who are more flexible, you can add a forward lean to deepen the stretch. The trick is to bend from your hips while keeping your back straight, like you’re taking a polite bow. Be careful not to round your back.

Who Might Want to Skip the 90/90 Stretch?

The 90/90 stretch can be quite demanding on your hips and knees. It’s not suitable for everyone, particularly:

• People with hip issues, such as hip impingement
• Those who have had hip or knee replacement surgery
• Individuals with knee problems, including meniscus tears or arthritis

If you fall into any of these categories, it’s best to look for alternative stretches that can offer similar benefits with less strain on your joints. There are many other effective ways to improve flexibility that may be more appropriate for your situation.

* Besides the 90/90 Exercise, Dr. Mario has great recommendations to strengthening parts of the body and air home stretches to relieve pain. Follow & Subscribe to @TheBodyFixChiro Youtube Channel to see more.  

Find out more information from our experts at The BodyFix. Or Book an Appointment with us today to start your healing journey! For more information, you can call us at 843-981-4500.