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A Move You Should Do MONDAY – Supine 90/90 Hip Rotation

Monday

BySherry McLaughlin

Person performing exercise on gym mat, arms outstretched.

Supine 90/90 hip rotation is a simple way to unlock hip rotation and help save your knees and low back. Here’s how to do it:

Lie on your back with your knees bent and your feet flat on the floor. Your feet should be shoulder width apart
Place your hands out to a “T” to stabilize your body
Drop your knees to the right, trying to get both knees to the floor. You should feel a good stretch in the front of your thigh of the knee dropping inwards
Hold for two seconds
Repeat to the the other side for a total of 6 repetitions

Why does this matter?

This exercise helps maintain the 130˚-150˚ of hip rotation needed for normal pain-free function. The hip is designed to rotated and limited rotation at this joint will cause over rotation at the joints above and below: the low back and knees.

Abnormal rotation of the low back and knees may result in herniated lumbar discs, patellofemoral pain (pain under your kneecap) and/or mensical injuries of the knee.

So, give the supine 90/90 hip rotation exercise a try. Your body will thank you.

Because nobody has time to be in pain.

Until next time…