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The reason this is called a 90/90 is that we externally rotate one hip and internally rotate the other hip. Your legs will end up in a 90-degree bend. To check your position, align your hip, knee, and shoulder. After doing that, supinate your free arm to support your posture.
The major front leg points of contact are your knee and your ankle. Your posture when doing this exercise is very important. Don’t compensate at all when doing this exercise. Try and obtain good posture. This could be an exercise in itself for you if you have bad hip mobility. To progress, keep your chest high and hover over your knees. When you do this, don’t round your spine, but rather think as you hover over your knee, your glutes are headlights that are point towards the ceiling. The next key that you need to think about is to maintain all your points of contact on the floor. Drive your knee and your ankle into the ground. Don’t force yourself past a comfortable range. Hold for 5 seconds, release, and repeat.
Perform this movement slow. We care more about getting a good connection then how fast we can do it. Tempo should be nice and slow, find your end range, and then apply a little bit more pressure, hold for 5 seconds, and come out of it. Make sure to not hold your breath.
You can utilize a pvc pipe to assist good posture and even create a stretch.
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Question!! Id like to see the view of your back leg. I'm focusing on driving the knee and ankle down but I feel that it automatically makes my back leg rise up st the hip and butt. Is this common? Or is it just proving that my back hip (externally) isn't flexible enough??
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For me one side is much harder to do this than the other. Hard to even sit up straight on one side. But the other side I can easily. I wonder why such an imbalance. I regularly workout and even do yoga etc.
I feel nothing when doing this. Can you be too flexible for this exercise
I have been doing this stretch as well as others for about a year for low back pain. Thanks for correcting my mistake of rounding my back when i flex forward.
Ahh..where did you get those training pants? Thanks man
Awesome video that breaks down how to perform this movement.
Can you explain, from a biomechanics standpoint, what this is for? What does doing this movement correct, is it muscle weakness-? what does it improve?
Speaking for myself, it helps me perform exercises or movements better when I understand what they are for.
thank you
Great video. I really like how you explain all the composites of the stretch. I believe yoga calls this "deer pose". One important distinction; you pronated, not supinated your hand. An anatomy professor of mine taught me this distinction by scooping his hand as if he were cradling a bowl of soup.
Thank you! This changed everything for me
Thank you, I was doing them wrong 🙂
90 90 tutorial is grea. Big help.
Thanks, must go practice love your gentle realistic approach