Unlock Your Hip Mobility: Why the 90/90 Stretch is a Game-Changer for Hamilton Locals
If you find yourself searching for an osteopath or physio in Hamilton, it’s often because your body has reached a breaking point. Whether it’s a stiff lower back after a day at the office or a "pinchy" feeling in your hip during a squat, the culprit is frequently the same: a loss of functional hip rotation.
At MotionPlus Osteo, we prioritise evidence-based rehabilitation. One tool we use constantly to bridge the gap between "stretching" and "strength" is the 90/90 hip stretch. This movement is a staple in our clinic because it addresses the root cause of hip stiffness rather than just masking the symptoms.
The Problem: Why "Tight" Hips Matter
Your hip is a ball-and-socket joint that requires significant rotation to function correctly. However, modern lifestyles and repetitive movement patterns often lead to physical impairments. Research shows that individuals with hip-related pain frequently demonstrate significant deficits in range of motion (ROM) and muscle strength (Diamond et al., 2020).
When you lose this internal and external rotation, the forces that should be managed by your hips are often transferred to your lower back or knees. In fact, altering the angle of the hip during movement can significantly increase the pressure on the front of the hip joint, potentially leading to long-term wear and tear (Lewis et al., 2018).
What is the 90/90 Stretch?
The 90/90 position is a sophisticated assessment and treatment tool. Unlike a hip flexor stretch, it targets the deep joint capsule and the rotators of the hip.
The Lead Leg: Placed in 90 degrees of flexion and external rotation. This targets the glutes and deep rotators.
The Trail Leg: Placed in 90 degrees of abduction and internal rotation. This targets the internal rotators and the joint capsule areas often neglected in traditional training.
For a full breakdown of how this fits into a broader plan for hip health, click the link below
Moving Beyond Passive Stretching
Many people make the mistake of sitting passively in a stretch. While static stretching can increase ROM, it may not necessarily change the mechanical properties of the muscle-tendon unit in the long term unless performed consistently and with intent (Freitas et al., 2018).
At Motion Plus, we advocate for "strength through range." By using different stretching techniques—such as PNF (Proprioceptive Neuromuscular Facilitation) or active loading—we can achieve greater gains in mobility compared to passive stretching alone (Konrad et al., 2022).
The "Motion Plus" Method: Active 90/90
To turn this into a rehabilitation powerhouse, add these active elements:
PAILs (Progressive Angular Isometric Loading): Once in the 90/90 position, slowly begin to "drive" your front ankle and knee into the floor. Imagine you are trying to push through the ground. Hold for 10–20 seconds.
RAILs (Regressive Angular Isometric Loading): After pushing, try to "lift" your ankle or knee off the floor (even if no movement occurs). This engages the muscles in their shortened state.
Benefits for the Hamilton Community
Whether you are an athlete at Seddon Park or a commuter in the CBD, the 90/90 stretch offers tangible benefits:
Injury Prevention: Improving your ROM through active stretching can help mitigate the risk of acute muscle strains (Behm et al., 2016).
Enhanced Function: Systematic reviews have shown that targeted physiotherapy interventions—including mobility and strengthening—significantly improve function in those with hip-related pain (Kemp et al., 2020).
Better Squatting & Running: By unlocking internal rotation, you allow your pelvis to move more freely, leading to better power output.
Coaching Cues & Common Mistakes
The "Proud Chest": Do not round your lower back. Hinge from the hips to keep the tension where it belongs.
The "Anchor": Keep both sit-bones as close to the floor as possible. If the back hip lifts too high, use a yoga block or a rolled-up towel for support.
Breathing: Avoid bracing or holding your breath. Use slow, nasal breathing to signal to your nervous system that the new range is safe.
Implementation: How to Start
For most Hamilton locals, we recommend a "Little and Often" approach:
Daily Maintenance: 2 minutes per side of 90/90 breathing.
Pre-Training: 1 set of 90/90 transitions (moving side-to-side) to wake up the joint.
Post-Training: 2 rounds of the PAILs/RAILs (push/pull) contractions to "lock in" the new range.
Summary
The 90/90 stretch is more than a movement; it’s a prerequisite for healthy human function. By shifting from passive stretching to active control, you can improve your mobility, reduce pain, and perform better in your daily life.
If you’re struggling to make progress or are dealing with hip pain, our team at Motion Plus Osteo is here to help. We offer expert osteo and physio services in Hamilton to help you move with confidence.
Watch the 90/90 Video Tutorial Here
References
Behm, D. G., Blazevich, A. J., Kay, A. D., & McHugh, M. (2016). Acute effects of muscle stretching on physical performance, range of motion, and injury incidence. Applied Physiology, Nutrition, and Metabolism, 41(1), 1–11. doi.org
Diamond, L. E., Dobson, F. L., Bennell, K. L., & Wrigley, T. V. (2020). Physical impairments and activity limitations in people with hip-related pain: A systematic review. British Journal of Sports Medicine, 54(12), 712–720. doi.org
Freitas, S. R., Mendes, B., Le Sant, G., Andrade, R. J., Nordez, A., & Milanovic, Z. (2018). Can chronic stretching change muscle-tendon mechanical properties? A systematic review. Scandinavian Journal of Medicine & Science in Sports, 28(3), 794–806. doi.org
Kemp, J. L., Mosler, A. B., Hart, H. F., et al. (2020). Improving function in people with hip-related pain: A systematic review of physiotherapy interventions. British Journal of Sports Medicine, 54(23), 1387–1394. doi.org
Konrad, A., Tilp, M., & Nakamura, M. (2022). A comparison of the effects of different stretching techniques on range of motion. Sports Medicine, 52(10), 1–16. doi.org
Lewis, C. L., Sahrmann, S. A., & Moran, D. W. (2018). Effect of hip angle on anterior hip joint force during gait. Journal of Orthopaedic & Sports Physical Therapy, 48(2), 95–102. doi.org