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90/90 Hip Exercise

This is a favorite 'go to' exercise presciption for a great number of the patients in my clinic. Patients with the following conditions have a tendency to have decreased hip rotation flexibility:

  • Herniated lumbar spine discs
  • Sciatica
  • Back pain
  • Hip impingement
  • Patellar tendonitis
  • Meniscus tears
  • Sacroiliac dysfunction

When there is decreased hip rotational flexibility, there will be excessive and destructive rotational movement in the pelvis, lower back and knee. This adds a great deal of stress to the areas and opens the door to injuries. To deal with this, as a chiropractor, I like starting off my patients with this exercise:

  • Start in a side lying position on your legs and upright with your spine. Both legs should be a 90 degree bend, and 90 degrees in relation to each other.
  • Maintain tall perfect posture. That means tall height, not pulling your shoulders back excessively.
  • Align your torso to one thigh bone, then the other thigh bone.
  • Don't let yourself hold your breathe.

Perform 1 repetition and hold for 40 seconds, 2-3 times per day to increase your hip rotational flexibility and reduce stress on the lower back, hips and knee. To find out if this exercise is right for you, you need to be evaluated for an 'Exercise Prescription'.

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