Hip Exercise 90/90 by Jenn Rioux

This hip exercise is fantastic! Tight hips? Low back pain? Knee pain? If any of those apply to you then you will love this week’s exercise! This is one of my favorite exercises to maintain and improve your hip mobility, as stiff hips can often contribute to other issues such as knee or low back pain. I simply call this exercise the Hip Exercise 90/90. As always, if this exercise causes any pain or if you have further questions consult with your nearest SOS physiotherapist!

How-To Steps:

Sit on a firm surface (yoga mat etc) with your feet wider than shoulder width apart and your hands placed on the surface behind you, torso upright.
From the starting position, keeping your hands on the surface behind you slowly drop both knees towards the surface in the same direction, thus internally rotating one hip and externally rotating the opposite hip. In this position both knees and both hips should be at around a 90 degree angle, hence why the exercise is called the 90/90.
Once at your end range position, rotate your hips in the complete opposite direction, rotating on your heels to end up in the same position on the opposite side of your torso. Continue rotating back and forth for the recommended reps.

*The idea is to try to get both knees as close to the surface as possible, but if that is not possible don’t force it just ease into a nice pain free stretch.

*Sets: 1-2 Reps: 10-15 rotations each direction Frequency: Daily