Slowly build tension until you get to 60% of your maximum effort. Push down equally into those weight scales and gradually make them heavier.Imagine you have a weight scale underneath your knee and your ankle.This helps to ‘spill’ tension through the body. Extend your arm out to the side, clenching your fist.Fill your belly with air, brace your abs and take take short, shallow breaths from there.As you are performing this make sure to take slow, deep breaths.Once you’ve found that deep stretch on the underside of your front leg, hold it for 2 minutes.Try to hover your shoulders as far forward as possible…forward not down!.You can also think about tilting your tailbone up. Imagine hovering your belly button over the front leg.The back leg should extend out to your side, again with a 90 degree angle at the knee.
Your shoulders should be square to your shin.Facing forward, line up your front leg with a 90 degree angle at the knee.Even the yogis speak very highly about how it’s significantly improving their practice. Personally, i have found this to be the only system that has resulted in lasting change and my mobility is consistently improving. Elite athletes and top coaches use this with clients worldwide and get great results. You probably haven’t heard of it, but it’s a game changer. This mobility exercise comes from a course I attended earlier this year called ‘Functional Range Conditioning’. Strength + Stretching is infinitely more effective than just stretching alone. Isometric training at the outer limits of your range of motion builds strength in those ranges.
That’s a pesky ‘safety’ mechanism that won’t allow you to lengthen a muscle if it doesn’t deem it as safe. Following an isometric contraction, you can achieve a deeper stretch because it overrides the stretch reflex.While the 90/90 hip stretch is all well and good, we are going to add isometric (muscles work without changing length) training to boost the results. This is why it’s such an important area to address. You can devote X amount of hours to improving your mobility but if you have a restricted capsule, your efforts will be futile. Adhesions (a sticking together of connective tissue to itself or adjacent tissues) can develop and this can have a profound effect on the hip’s movement capabilities. The capsule is very susceptible to fibrotic changes. This protects the synovial membrane and keeps the joint lubricated and healthy). (For the fitness nerds, the joint capsule acts like a ligament to provide stability and support. What I love about it is how it targets the deepest layers of tissue associated with the joint, such as the joint capsule. The 90/90 Hip Stretch – Pimped up and More Effective When joints work nice, everything becomes easier….so let’s get them working better with the best hip mobility exercise: the 90/90 stretch. If you want to clean up your squat technique, get more out of your training efforts or just feel and move less like the tin man and more like a human being…chances are, you need to prioritise your hip mobility.
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