90-To-90
Improve hip mobility with 90-to-90! Rotate your legs side to side in a seated position, focusing on controlled movements and a deep stretch.
Muscle Groups
Primary
Secondary
Instructions
Exercise Instructions for 90-to-90
Positioning
1. Starting Position:
- Begin seated on the floor with your legs bent.
- Position your right leg so that your thigh is parallel to your body and your shin is perpendicular to the ground, with your foot flat on the floor.
- The left leg should be positioned the same way, with the thigh parallel to the body and the shin perpendicular. Both knees should be at 90-degree angles.
Movement
2. Shifting Position:
- While keeping your torso upright, slowly drop your knees to one side, allowing your right knee to come down towards the ground. Keep your left foot in the same position.
- You should feel a stretch in your hips as you maintain the 90-degree angle in both knees.
3. Transition:
- Hold this position for a few seconds to engage the stretch.
- Then, gently shift your legs to the opposite side, bringing the left knee down and keeping the right foot in the same position.
- This back-and-forth movement is the main motion of the exercise.
Tips
- Keep your back straight and avoid leaning to one side excessively.
- Move slowly and focus on maintaining control throughout the exercise.
- Repeat the side-to-side movement for a set number of repetitions or a specified timeframe.
Duration
- Aim for 8 to 10 repetitions, switching sides each time.