Do you have a sitting job? You must be having back pain or if not then will develop soon. Almost 1 in 4 adults complain of pain in joints or back after sitting for longer hours. And as we age, this pain becomes unbearable. Furthermore, our mobility reduces every year as per research.
90/90 hip stretch is a must-do exercise to make the bones flexible enough to keep moving and keep these issues at bay. It’s even simple than other stretching exercises and can be done easily.
Learn more about it here
What’s With the 90/90 Hip Stretch?
via:healthline
This exercise is called a 90/90 stretch as it requires rotation of one hip internally and the other externally. The final position looks like a 90-degree angle twist which is very challenging as other exercises and day-to-day activities don’t involve these movements.
However, if done correctly one can greatly improve the flexibility of their hips. Muscles of other lower body areas like thighs, legs, and ankles also get relaxed. Thus, it’s good for those who are usually involved in work to restrict their movement.
Also Read: Try these 5 Yoga Asanas for Treating Lower Back Pain
Benefits of 90/90 Hip Stretch
via:medicalnewstoday
It’s not just this particular exercise that has ample benefits for your body, all the exercises related to flexibility are said to give the following benefits:
- Reduce the risk of injury
- Correct posture
- Make muscles flexible
- Movement easier
- Relief back pain
- Improve functionality of the hip
- Opening of hips
- Strengthening pelvic muscles
This hip stretch targets 3 primary muscles- gluteus maximus, piriformis ( it connects thigh bones with the spine), and psoas muscles( it helps in lifting the leg).
Steps to Perform
- Start with sitting on the floor with legs stretched forward position
- Pull your right leg and place your knee in a 90-degree position
- Keep your right ankle and foot at a right angle with your leg
- Pull your left leg inwards in direction of the right knee while keeping your left foot outward
- Keep your torso straight up while bending the legs
Freeze in this position for not more than 60 seconds and less than 20 seconds. Switch the legs after the times up or whenever you feel pain. You can also sit on a pillow or on a yoga block if the surface is uncomfortable.
Also Read: 9 Most-Effective Exercises For Arthritis That Actually Work
Who Can’t do 90/9-0 Hip Stretch?
This exercise is not for everyone. Those with knee injuries and arthritis should avoid it.
Conclusion
Hip mobility is an important factor to keep moving as with age our ability to move and walk decreases. This ability can be lost faster with a sedentary lifestyle and poor sitting habits. So, if your job or lifestyle involves less movement, do not forget to do 90/90 hip stretch daily.