The hip girdle area is anatomically complex. There are 17 muscles which are associated with the hip area, each working together to give the hip joint mobility. Your hips drive many of your daily movements, including walking to squatting. Athletes and people who work jobs which require them to sit a lot may experience mobility issues with their hips.
The 90/90 stretch is designed to increase mobility and function.
To start the 90/90 stretch, find a comfortable seat on the floor or other flat, relatively level surface. You may want to sit on an exercise mat or folded towel to cushion your sitting bones. place one leg directly in front of you with the outer thigh and outer part of the shin resting on the floor, and bend your knee at a 90-degree angle. Your front thigh should be perpendicular to your body. Extend your other leg out to your side with the inner thigh of your back leg resting on the floor, and also bend the knee at a 90-degree angle. Now rotate your legs from one side to the other.
We made this video to help you when you’re doing it at home.
This is an advanced mobility technique that uses an exercise band to increase the intensity of the triceps stretch, and helps release restrictions in the shoulder capsule – a collection of fibrous ligaments, tendons and connective tissues that form the shoulder joint. This stretch is excellent to increase or regain range of motion following a shoulder injury, and can help combat the internal (forward) rotation of the shoulders that often accompanies a rounded upper back (hyperkyphotic) posture.
To stretch the right side: attach one end of a heavyweight exercise band to the door knob of a closed door. Take the other end in your right hand, wrapping the band around your hand/wrist as need to avoid slipping and increase the resistance. Turn your body 180′ COUNTER-clockwise, fully bending your elbow so that it points toward the ceiling. Your wrist should be behind your right ear and your back facing the door, as if you were dragging it behind you. To increase the stretch, take a lunge step forward, allowing the band to pull your arm back a little bit. Keep your elbow pointed straight to the ceiling and tucked as close to your head as possible. To increase the stretch in the shoulder capsule, gently turn your palm up toward the ceiling. Hold for 1 minute before releasing.
To stretch the left side: Wrap the free end of the band around your left hand/wrist, turn your body 180′ CLOCKWISE and repeat as above.
Alycia Duff-Bergeron, Founder and Clinic Director
When I opened Anatomica in 2013 as my private practice, I was committed to offering an unsurpassed level of service and care to every client. Today I have the pleasure of working with a skillful team of therapists and administrative staff that are equally committed to raising the bar in their fields and providing exceptional treatment. Our therapists are dedicated, professional, and focused on your health. Anatomica proudly offers some of the most effective manual therapy and functional assessment techniques, performed by therapists with several years of practical experience, all of whom demonstrate a considerable effort to further their educations and understanding of current treatment protocols. We invite you to visit Anatomica to experience effective, personalized healthcare in an inclusive space, staffed by practitioners that are setting a new standard of professionalism. We are Anatomica. Welcome.