This helps to build tension throughout the body.

Fill your belly with air, brace your abs and take short, shallow breaths from there.

Yep, weird, I know but it’s not supposed to be comfortable!

Try to relax your muscles and you should feel a weird, deep stretching sensation.

Square your shoulders to the back leg, support yourself with your hands behind your body.

Passively stretch for 2 minutes in the new position.

Relax the contraction, making sure to not come out of position.

At the same time, make your best effort to hover your belly button further forward along with your shoulders.

Think about trying to lift your knee and ankle equally.

When you are no longer pressing any force down into the ground, try to pull yourself into a deeper stretch.

Think about making those weight scales lighter until you get to 0.

Gradually reduce tension in the lengthened tissue.

Hold the contraction for a further 10 seconds.

Slowly build tension until you get to 60% of your maximum effort.

Push down equally into those weight scales and gradually make them heavier.

Imagine you have a weight scale underneath your knee and your ankle.

This helps to ‘spill’ tension through the body.

Extend your arm out to the side, clenching your fist.

Fill your belly with air, brace your abs and take take short, shallow breaths from there.

As you are performing this make sure to take slow, deep breaths.

Once you’ve found that deep stretch on the underside of your front leg, hold it for 2 minutes.

Try to hover your shoulders as far forward as possible…forward not down!.

You can also think about tilting your tailbone up.

Imagine hovering your belly button over the front leg.

The back leg should extend out to your side, again with a 90 degree angle at the knee.

Your shoulders should be square to your shin.

Facing forward, line up your front leg with a 90 degree angle at the knee.

Even the yogis speak very highly about how it’s significantly improving their practice. Personally, i have found this to be the only system that has resulted in lasting change and my mobility is consistently improving.

Elite athletes and top coaches use this with clients worldwide and get great results. You probably haven’t heard of it, but it’s a game changer. This mobility exercise comes from a course I attended earlier this year called ‘Functional Range Conditioning’. Strength + Stretching is infinitely more effective than just stretching alone. Isometric training at the outer limits of your range of motion builds strength in those ranges.

That’s a pesky ‘safety’ mechanism that won’t allow you to lengthen a muscle if it doesn’t deem it as safe. Following an isometric contraction, you can achieve a deeper stretch because it overrides the stretch reflex.While the 90/90 hip stretch is all well and good, we are going to add isometric (muscles work without changing length) training to boost the results. This is why it’s such an important area to address. You can devote X amount of hours to improving your mobility but if you have a restricted capsule, your efforts will be futile. Adhesions (a sticking together of connective tissue to itself or adjacent tissues) can develop and this can have a profound effect on the hip’s movement capabilities. The capsule is very susceptible to fibrotic changes. This protects the synovial membrane and keeps the joint lubricated and healthy). (For the fitness nerds, the joint capsule acts like a ligament to provide stability and support. What I love about it is how it targets the deepest layers of tissue associated with the joint, such as the joint capsule. The 90/90 Hip Stretch – Pimped up and More Effective When joints work nice, everything becomes easier….so let’s get them working better with the best hip mobility exercise: the 90/90 stretch. If you want to clean up your squat technique, get more out of your training efforts or just feel and move less like the tin man and more like a human being…chances are, you need to prioritise your hip mobility.

90 90 stretch