Published On Sep 28, 2020
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0:50 90/90 Stretch
- Front lead leg in line with shoulder
- Back leg in line with side of shoulder
- Knees should create 90° position
- Square off upper body facing forward
- Flex feet pulling toes towards shins
1:39 Test For Internal/External Rotation
- Start lying on back
- Lift one knee towards your body
- Try to move foot to the side from the hip while maintaining knee position
- Hip internal rotation
- Switch sides & test
2:30 Exercise for Internal Rotation
- Start with lying on your side
- Use a yoga block or something similar between knees
- Slight bend in the knees
- Move foot upwards from the hip joint
- Flex toes towards shin
- Lower back down
3:45 90/90 Stretch With Assistance
- Use a yoga block below the front hip for assistance
- Try to get the arm closer to the trunk as possible
- Place legs into 90/90 position as explained above
- Create tension in the body & take a deep breath
- Extend arms out by your side
- Press back knee into the floor
- 10s holds & reset
Thank you to Serene & Marlon for filming this video, be sure to check out their Instagram’s here:
/ mindful_axis
/ shamell_fitness
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“A Closer Look At The 90/90 Hip Mobility Exercise (Increasing Internal Rotation)”
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