One move
90/90 Hip Switch
How to read ahead. Do to go one move at a time.
Sit with both legs bent at 90 degrees (one in front, one to the side), then smoothly switch sides by rotating the hips. Builds hip internal and external rotation mobility.
Option. Use your hands for support. Move slowly and stay within a pain-free range.
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1
Sit on the floor with one leg bent in front of you at 90 degrees (shin parallel to the body) and the other leg bent to the side at 90 degrees.
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2
Keep both sit bones grounded as much as possible and torso tall.
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3
Using your hands for light support if needed, rotate both legs to the opposite 90/90 position in one controlled motion.
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4
Pause briefly in each position to feel the stretch and control.
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5
Continue switching sides for the desired number of reps or time.
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6
If one side is tighter, spend a little extra time there without forcing.