Open Exercise

Development draft, v0. Formats and IDs may change.

Catalogue

90-90 Hip Stretch

oec:90-90-hip-stretch

A seated hip mobility stretch performed with both legs bent at right angles to improve internal and external hip rotation.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Shin Box Stretch, Shinbox Stretch, 90/90 Stretch, Shinbox IR Stretch, 90-90 Hip Mobility Stretch

How to do it

Setup

  1. Sit on the floor with your torso upright.
  2. Position your lead leg in front of you with the hip externally rotated and the knee bent at 90 degrees, resting flat on the ground.
  3. Position your trail leg to the side with the hip internally rotated and the knee bent at 90 degrees, foot pointing behind you.

Movement

  1. Sit tall through the crown of your head and square your torso over the front shin.
  2. Gently hinge forward from the hips with a flat back toward the front shin until a stretch is felt in the lead hip and glute.
  3. Alternatively, press the rear hip toward the floor to target internal rotation in the back hip.
  4. Hold the position for the desired duration, breathing slowly, then switch leg positions and repeat.

Breathing

Breathe smoothly and deeply, using slow exhales to relax deeper into the stretch without forcing range of motion.

Cues

  • Hinge at the hips, not the lower back
  • Keep both knees bent at 90 degrees
  • Stay tall through the spine

Common faults

Rounding the spine excessively to reach further toward the floor.
Keep your chest tall and pivot strictly from the hip crease.
Knees drifting into sharp flexion less than 90 degrees.
Check your shin angles to maintain true 90-degree angles at both knee joints.
Forcing the trail hip into internal rotation causing knee or lower back pain.
Elevate your pelvis on a yoga block or cushion to reduce torque on the hip and knee.

Safety

  • Do not force end-range hip internal rotation if sharp pain is felt in the groin or knee joint.

Muscles

  • Piriformis stretched
  • Gluteus medius stretched
  • Gluteus maximus stretched
  • Tensor fasciae latae stretched
  • Iliopsoas stretched

Joints

  • Hip: Internal rotation, External rotation, Flexion
  • Knee: Flexion
  • Lumbar spine: Isometric stabilization

Details

Movement
Mobility drill, Stretch
Modality
Mobility, Flexibility
Mechanics
not applicable
Force
static
Laterality
contralateral
Kinetic chain
closed
Level
beginner
Equipment
None
Record
Duration
Load
none

Sources

This record: CC-BY-SA-4.0.

Data

90-90-hip-stretch.json