The 90/90 Hip-Mobility Exercise Could Help You Run and Hike With Less Pain
A personal trainer shares how the 90/90 hip stretch improves mobility, reduces knee and back pain, and helps you tackle uneven trail terrain. The post The 90/90 Hip-Mobility Exercise Could Help You Run and Hike With Less Pain appeared first on Outside Online .
(Photo: Woman stretching: shurkin_son/Getty; Design: Ayana Underwood/Canva)
As a certified personal trainer, I don’t use social media as my go-to source for reliable fitness info, so I’m always pleasantly surprised when doomscrolling delivers content that’s actually legit. The 90/90 hip stretch, which has been trending lately on TikTok and Instagram, is a prime example of that.
The exercise, which takes your hips through both internal and external rotation, is a great way to boost hip mobility. The hip is a ball-and-socket joint, which means it’s designed to work in multiple directions, but mobility restrictions can prevent it from moving as it should.
If you’ve got tight hips to begin with, improving mobility of this major joint can help you move more efficiently, better absorb impact, reduce injury risk, and make both everyday life and outdoor adventuring more comfortable. This is especially beneficial when you’re navigating uneven terrain that involves stepping not just forwards but in all planes of motion.
More specifically, boosting hip rotation, which is what the 90/90 focuses on, helps stabilize your pelvic floor ; it also prevents your knees and back from taking on extra stress.
Doing this move regularly can improve your chances of walking, hiking, and trail running without pain or injury.
There’s one important caveat: the 90-90 requires a decent amount of mobility to get into, so if your hips are super tight to begin with, it may not be your best starter stretch. (For something a bit easier on the hips, try these easy hip mobility moves .)
But if you’re ready to open up your hips, read ahead to get started. Just remember to listen to your body as you try the move. If any pain crops up, back off. Forcing yourself into the stretch can lead to strain or injury.
If you need some extra help, follow this fitness coach’s video on how to do it.
Final thing: Yes, the 90-90 is beneficial, but it’s just one move and doesn’t target all aspects of hip mobility. If your goal is comprehensive hip mobility, regularly incorporating a variety of hip stretches is a good idea. Here are a few physical therapist-approved moves to consider.
