90 90 Hip Transitions Mobilization

1. Starting seated on the floor make your legs in to all 90 degree or right angles. There should be a 90-degree angle at both of your ankles, knees, and your hips, resulting in one leg begin in front of you and one to your side/behind you. This is the 90/90 position, chances are you may even feel a stretch in this position already, and if so go ahead and hang out in this position for 30 seconds. 2. Next initiate the movement by pressing the ankles and knees of both of your legs into the ground. This will engage your external rotators of your front leg and your internal rotators of the back leg. Continue pressing for 8-10 seconds. 3. Next, we’ll work to rotate to the other side. From the 90/90 position, with your hands off the ground, begin by pressing with the heel of your front foot and pulling with the toe of your back leg, and begin to rotate your knees up and to the other side. If you’ve done this correctly you should end up in the 90/90 position (or hopefully something like it) on the other side. 4. Perform the same movement on this side as you did previously, working to press both knees and ankles into the ground for 8-10 seconds, then rotate back to your first side. 5. Perform rotations to each side with the 8-10 second engagement each time.",