# 90-90 Hip Stretch | FREE 4K Videos | 321 STRONG

> The deep hip rotators — piriformis, gemelli, and obturator muscles — control the rotational position of your pelvis. When they

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# 90-90 Hip Stretch
  Deep hip rotator release in the seated 90-90 position. 

       
                    
## About This Video
  The deep hip rotators — piriformis, gemelli, and obturator muscles — control the rotational position of your pelvis. When they're tight, normal hip rotation gets transferred to the lumbar spine, which has minimal rotational capacity. That repeated lumbar shear is the hidden source of much of the aching that gets misdiagnosed as a lower-back problem. The 90-90 position stretches these rotators in their fully shortened state, reaching tissue that standard stretches like the figure-4 can't access. 

  
### How to Perform This Technique
    1  Sit on the floor and position your right leg in front of you with the knee bent at 90 degrees, your right shin parallel to your chest, and the outside of your right thigh and knee resting on the floor.

   2  Position your left leg to the side and behind you with the left knee also bent at 90 degrees, your left shin pointing straight behind you, and the inside of your left thigh and knee resting on the floor.

   3  Sit up as tall as you can, stacking your spine vertically and placing your hands on the floor in front of you for support if needed.

   4  Focus on pressing both sit bones evenly into the floor while maintaining an upright torso. You should feel a deep stretch in the outer right hip and glute area where the piriformis and deep rotators sit.

   5  Hold for 30 seconds, breathing deeply and allowing the hip rotators to release gradually with each exhale.

   6  To switch sides, lift your knees, rotate your entire body so the left leg is now in front, and settle into the opposite 90-90 position. Repeat the hold on the left side.

   7  Complete 2 holds per side, giving extra time to the tighter side if asymmetry is present.

    
### Benefits
      Releases the deep hip rotators (piriformis, gemelli, obturators)     Restores hip rotation lost to chronic tightness     Reduces lumbar compensation that masks as low-back pain     Reaches deep tissue the figure-4 and standard stretches miss     Improves transitions like walking, turning, and sit-to-stand     Pro Tip: Keep both sit bones on the floor and resist the temptation to lean away from the front leg to compensate for limited hip rotation. The stretch should be felt deep in the hip of the front leg. If you cannot sit upright with both sit bones grounded, sit on a yoga block or folded towel to elevate your hips until the position becomes accessible. 

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#### Video Details
   Duration: 1:31   Quality: 4K (2160p)   Level: All Levels      
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