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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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