90 90
May 11th, 2023 4:28 PM Mr. Q Categories: Stretching
Talk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.
Type:
StretchEquipment:
N/A90/90 stretch for hip flexors and external rotators:
- Begin by sitting on the ground with your right leg in front of you, bent at a 90-degree angle with your knee directly above your ankle.
- Your left leg should be bent behind you at a 90-degree angle with your knee directly behind your hip.
- Place your hands on the ground behind you to support your upper body.
- Lean forward with your torso over your right leg until you feel a stretch in your right hip flexors and external rotators.
- Hold the stretch for 15-30 seconds, feeling the stretch in your hip flexors and external rotators.
- Release the stretch and switch legs.
- Repeat for 3-4 sets.
To reduce the difficulty, you can use a cushion or block under your hips to elevate them slightly and lessen the stretch.
To increase the difficulty, you can use your hands to gently press your right knee down towards the ground, intensifying the stretch in your hip flexors and external rotators.
Reps:
- Beginner: 3-4 sets, holding each stretch for 15-30 seconds
- Intermediate: 4-5 sets, holding each stretch for 30-45 seconds
- Advanced: 5-6 sets, holding each stretch for 45-60 seconds
Estimated time for exercise: 5-10 minutes
Body Group:
LegsMuscle Group(s):
HipMuscles used:
Primary:
Hip AdductorsSecondary:
Hip External RotatorsTertiary:
QuadricepsDifficulty:
IntermediateTalk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.