Professional Baseball Strength & Conditioning

90 / 90 Hip Stretch

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90/90 Hip Stretch

By Rob Fugamalle, RSCC, Cincinnati Reds

Proper hip function and range of motion are essential for efficient, injury-free movement when running, jumping, swinging, throwing, lifting, pushing and pulling. The 90/90 hip stretch is designed to improve hip mobility and help prepare the lower body and core to effectively perform these movements. The exercise starts with the front leg in external rotation and the back leg in internal rotation. For athletes, internal and external rotation are essential for healthy, functioning hips.

How to perform the 90/90 hip stretch.

  1. Sit on the ground or floor with your back straight and head and chest up.
  2. Bend one leg in front of your body with your hip rotated out.
  3. Position your front leg so your lower leg and knee are resting on the ground.
  4. Your front leg should form a 90-degree angle at the knee, and your ankle should be neutral with your foot straight.
  5. Position your back leg beside you with your hip rotated inward and your shin and ankle on the ground.
  6. Bend your back knee to form a 90-degree angle.
  7. Your back knee should be in line with your hip, and your ankle should be neutral.
  8. Set your core, keep your back straight, head and chest up and avoid bending or leaning to one side.
  9. Sit into both hips and drive your front knee and ankle into the ground and lean forward into the stretch by assuming that someone is pulling your forward from the chest.
  10. When you reach the end of your range of motion, put the palms of both hands on the floor on each side of your lead leg.
  11. Hold for 10-seconds and slowly return to the starting position, repeat for 3-5 reps and switch legs.

Coaching Points.

  1. Sit-up tall and straight.
  2. 90-degree bend between the thigh and lower leg at the knee joint for both legs.
  3. Back knee in line with hip and back shoulder; front knee in line with hip and front shoulder.
  4. Keep the lead knee and ankle in contact with the ground.
  5. Avoid slouching to the side.
  6. Keep head, chest up and shoulders square as you lean forward – avoid collapsing at the hip and rounding the back as you lean, not bend, forward.
  7. Drive the lead knee and ankle into the ground, keep your back straight and shoulders square as you lean forward.
  8. Avoid holding your breath.

Common mistakes.

  1. Rounding the back as you lean forward.
  2. Letting lead knee come off the ground.
  3. Leaning to one side.
  4. Not keeping shoulders square as you lean forward.

For video demonstration – http://baseballstrength.org/hip-mobility-ii-by-al-sandoval/

For more information on flexibility by PBSCCS, please see:

  1. http://baseballstrength.org/three-lower-body-stretches-to-prevent-adaptive-shortening/
  2. http://baseballstrength.org/upper-lower-body-flexibility-exercises-for-youth-baseball-players-by-nate-friedman-cscs-arizona-diamondbacks/
  3. http://baseballstrength.org/hip-flexibility-and-t-spine-mobility-exercises/
  4. http://baseballstrength.org/half-kneeling-hamstring-stretch/
  5. http://baseballstrength.org/increase-rom-in-t-spine-and-hip-at-same-time/

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Rob Fugamalle, RSCS, FMS Level II, FRCms, Kinstretch, OBU Pitching Level I, is the head strength and conditioning coach for the Cincinnati Reds.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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