WE SIT A LOT. You’re probably sitting right now as you read this. We live in a world that privileges sedentary lifestyles, so sitting is inevitable.
But be aware: Excessive inactivity (and specifically, time spent in a seated position) can lead to tight hips, which can cause issues such as wonky form during exercise and even pain. The hips connect your lower and upper half and are a focal point in fundamental movement patterns like hinging (deadlifts) and knee extension (lunges and squats). Take care of them and they’ll take care of you.
To help you combat immobile hips, Dan Giordano, PT, DPT, C.S.C.S., co-founder of Bespoke Physical Therapy, suggests the hip 90-90—a dynamic movement that activates the muscles around your hips and welcomes movement into your hip joints. The movement is one of the highlights of his new 15-Minute Mobility program, now available for Men’s Health MVP Premium members.
Why The Hip 90-90?
It might be a stretch to say that you’ll lose mobility in that region if you don’t move a specific area of your body in a certain way. However, stretching and moving your joints can increase flexibility and better body control.
The 90-90 rotates your hips—a ball-and-socket joint—side to side and stretches muscles like your adductors and glutes. If your hips feel stiff or, worse yet, hurt, you will be limited in what you can do when it comes to exercise. Lifting weights will be more challenging. Long runs probably aren’t in the cards. If you kickbox or grapple, you won’t be as flexible as you want (or need) to be.
Giordano likes this hip opener because of how simple it is to add to a routine. “It’s a super simple stretch that you can do every day with a few level-ups to help you keep building hip mobility,” he says.
Try doing three sets of six reps (each side) every morning, which shouldn’t take you longer than five minutes, including rest.
How to Do the Hip 90-90
- Sit on the ground with your legs extended in front of you, keeping them bent at 90 degrees and your weight on your heels.
- Keeping your legs bent at 90 degrees, rotate your legs to the left until the outside of your thighs are pressed against the ground.
- Place your hands behind you, maintaining a 90-degree bend in your hip, to create more stability.
- Peel your legs off the floor, pivoting on your heels and rotating your thighs up and over to the other side until your legs are again pressed into the floor.
How to Level Up the 90-90
After you feel comfortable with the standard 90/90, Giordano suggests adding a reach to increase the stretch in your hips. (You’ll also get a nice stretch in your upper body.) Here’s how to do it:
- Reach your right arm across your body as you lower your legs to your left side. Aim to place your palm flat on the ground.
- Bring your right arm back and grab your right ankle. Simultaneously extend your left arm overhead, bending your torso to the right.
Want more stretches and mobility training so you can move and perform better for your workouts and everyday life? Check out the whole MH 15-Minute Mobility program, available for MH MVP Premium members.
