90 90 stretch, effective exercise to improve hip, back strength and flexibility

The 90 90 stretch, also known as the hamstring 90 90 stretch, is a popular exercise for improving flexibility and mobility in the hamstrings. It involves stretching one leg at a time in a 90 degree angle, hence the name. This stretch is commonly used by athletes, dancers, and fitness enthusiasts to improve performance and prevent injuries. In this article, we will discuss the benefits of the 90 90 stretch and how to master it.

Benefits of the 90 90 Stretch


The 90 90 stretch primarily targets the hamstrings, but it also engages the glutes, hip flexors, and lower back. By regularly performing this stretch, you can improve your range of motion, reduce muscle tension, and prevent injuries. It is especially beneficial for individuals who sit for long periods of time, as it helps to counteract the effects of a sedentary lifestyle. Additionally, the 90 90 stretch can improve posture and balance, making it a great exercise for overall physical health.

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How to Perform the 90 90 Stretch

To perform the 90 90 stretch, follow these steps:

  1. Start by sitting on the floor with one leg extended in front of you and the other bent at a 90 degree angle, with the foot flat on the floor.
  2. Keep your back straight and engage your core.
  3. Slowly lean forward from your hips, keeping your back straight, until you feel a stretch in the back of your extended leg.
  4. Hold the stretch for 20-30 seconds, then release.
  5. Repeat on the other side.

It is important to remember to keep your back straight and not to round your shoulders while performing this stretch. You should also avoid bouncing or jerking movements, as this can cause injury.


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Benefits of the 90 90 stretch

Stretching (or flexibility training) has many proven benefits, including reducing the risk of injury, correcting muscle imbalances, and increasing joint mobility. The 90/90 stretch, in particular, is one of the most effective ways to increase hip mobility and reduce associated pain.

Being able to rotate your hips fully and easily is important not only for many daily activities such as walking, dressing, and bending, but also for sports, running, and weight lifting. Recent research shows that for people with widespread low back pain and limited hip mobility, hip-specific stretches and exercises can help improve pain and function.

The 90/90 stretch, along with other hip opening and strengthening movements, has the potential to improve your quality of life. This exercise targets many of the muscles surrounding the hip capsule, including the glutes, piriformis, psoas, hip flexors, hip abductors, and adductors.

A 90 90 stretch for all ages

If you don’t have great hip flexibility, start by placing one leg in front of you at a 90-degree angle, allowing your back leg to assume a position that is comfortable for you. Once you feel stable in this position, add your back leg. If you can’t maintain a neutral back or straight posture in the 90 90 stretch, use a yoga block, small mat, or rolled towel under the hip of your front leg to elevate your torso.

This will allow your pelvis, and therefore your hips, to be in the proper upright, neutral position to get the most out of this stretch. Once you feel comfortable, choose a smaller block or towel, or remove these accessories altogether, to perform the standard stretch.

Keep reading: 3 Best Stretching Exercises to Strengthen Your Hip Flexors

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