Instructions:
- 1Start by lying flat on your back with your legs up, bent at a 90 degree angle
- 2Rotate your hips to one side until your knees touch the ground, keep your shoulders on the ground
- 3Hold this position for about 2 seconds
- 4Rotate your hips back to the starting position
- 5Repeat the steps on the opposite side
Tips:
- Ensure your shoulders stay flat on the ground throughout the exercise
- Maintain a 90 degree angle at your knees and hips as you rotate
- Breathe out as you rotate, breathe in as you return to start position
- Perform the exercise at a slow and controlled pace to fully engage your hip muscles
The 90 to 90 Lean: A Comprehensive Guide
The 90 to 90 Lean is an effective exercise designed to enhance hip mobility and flexibility. This bodyweight movement targets the hips and is especially beneficial for those looking to improve their range of motion. Whether you're an athlete, a fitness enthusiast, or someone looking to incorporate more mobility work into their routine, the 90 to 90 Lean can be a valuable addition.
How to Perform the 90 to 90 Lean
To execute the 90 to 90 Lean, follow these simple steps:
- Start in a seated position with your legs bent at 90 degrees, so one leg is in front of you and the other leg is behind you.
- Ensure that both knees are resting at a 90-degree angle, creating two 90-degree shapes.
- Lean forward slowly, maintaining a straight back, to gently stretch the hip of the front leg.
- Hold the lean for several breaths, feeling the stretch in your hips.
- Switch sides and repeat the movement for balanced flexibility.
Tips for Success
- Warm-Up: Always perform a warm-up before starting to prepare your muscles and joints.
- Focus on Breath: Take deep breaths as you lean to help deepen the stretch and enhance relaxation.
- Modify the Position: If you experience discomfort, adjust the angle of your lean or the position of your legs to find a variation that feels right for you.
- Consistency is Key: To see improvement in your hip mobility, practice the 90 to 90 Lean regularly.
Benefits of the 90 to 90 Lean
This exercise not only contributes to greater flexibility but also helps in preventing injuries by promoting strength and stability in the hip area. Integrating the 90 to 90 Lean into your workout routine can also improve your overall performance in various physical activities.
Incorporate the 90 to 90 Lean into your fitness regimen today and experience the benefits of improved hip mobility for a healthier, more active lifestyle!