Hip rotation! If there’s a difference side to side, you want to work on it 🙌
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- Опубликовано: 7 сен 2024
- ==WHAT IS THE 90/90 POSITION?==
The 90/90 is a fantastic simple drill that you can use to see how your internal and external hip rotation is on each side
If you struggle to sit in this position on one or both sides it can be a massive cause of many training issues with running or squatting or lifting
If your hips do not rotate well, they will lack overall stability and foundational strength - failure on one side especially can see you having issues with pain on one side of your lower back or pain down your leg, that is what makes this movement so great to test and develop
It will take time to get used to if you have never done it before so find ways that you can assist yourself to sit in the position as comfortably as possible but over time you will see that it gets easier and you will wonder what you ever did before having it in your training toolbox
The many benefits of this position and the things that it tests are the basis of why it made it in to The Simplistic Mobility Method - it contains only the best mobility drills with the maximum amount of gains, get the full program
This channel is a goldmine!
Thanks so much!
I agree
and an oil source at the same time great content 🦾❤️
Thank you Tom! Best channel ever for gym recovery and stretch’s!
Thanks so much!!
You are my mobility and stability hero!!
Yay! 😎 I’ll take it! 🙌😄 thanks so much!
Thanks to your channel I have found out that my internal rotation was holding me back + my weak adductors ! 😮
Awesome to hear! Great things to fix!
I did a HUGE art piece (wood carving kinda like working a lino print) sitting in this position..on ONE SIDE ONLY. Using pressure to carve obviously- so under tension, not JUST in position for around 3 mnths. Yrs later i STILL have an imbalance, so THANKYOU for this.. ill work on it. Much appreciated 🙏
wow I bet that was an incredible piece! but yeah get working on that other side 😄
@@TomMorrison 😊👍
I've never been able to touch my toes, even when I was a small kid in primary school.
I always just accepted that as "me" - how strange the things we just accept as normal...
Same! Was always such a mission to tie my laces 😂😂
It’s one of those things! You just don’t know what you don’t know!
This is the ONE position that triggered my hernia 2 years ago. The last 6 months I started doing fitness 3x a week again.
But I am still scared shitless for this position. 😢
Do you have a short video on how to do this as gentle as possible? 😇
@@TomMorrison I could do that, I can cross my legs easily, internal rotation is a doddle (external rotation though, my hips don't really allow that, shallow sockets)
When we are kids, we just adapt and learn how to do stuff "our way"... and then carry that through to lesser mobility as we age.
Search for Tom Morrison Flare Up you'll find a gentle follow along with me!
Thank you Tom, much appreciated 🙏
You are very welcome 😄😄
I can not sit with crossed legs because I shattered my cartilage in my knee two times! I was a professional goalkeeper! At the age of 20 after two operations the doctor said I would need an artificial knee! I can not do a burpee! My knee is so fucked I can not do it anymore! I will fall onto the ground! Now 43 and still having this bad knee! I'm doing good with a lot I still can do! I love your videos! But people like me can not do everything anymore they would like to do! It scares the shit out of me moving a leg like you do! If I would even try I would go to hospitol! After my second surgery they told me to only do the rotations of my knee it can do! I beat pro cyclist after being able to learn to walk! I needed to learn how to get my legs stronger! And I did!
very inspirational! So glad you didn't just give up 💪🏻💪🏻 Have you seen this one as well?
ruclips.net/video/2FNb-nSGDlE/видео.html
Mine are close to similar but definitely need to improve it, thanks again!
I have a lot more troubles with shoulders, shoulder blades, neck and wrists...and I follow your videos as much as I can.
Awesome! A small difference is totally ok, only when it’s quite bad or really crampy on one side compared to the other do you want to spend that extra time trying to fix it, just in warm ups do that side for a little long than the other 😄
Baby Tom got me 😂
i like you dude! I need to follow up with what you are saying, thx!
This is amazing. I've been working on my hip rotation for years due to being born with a restriction. This is the best exercise I've tried.
Awesome to hear!!
love these shows, but noticing the huge gym space; Im having trouble to partake in limited space. dialysis patient so imparative i do it
You can do these movements in limited space! I do most of them in the mornings on or next to my bed 😁
Thanks, Tom. Im appreciate your insights and clear explanations. From a guy who is establishing good hip flexibility for the later years 😅
Glad to help! 😄😄
Thank you so much, Tom & Jenny! Your channel is absolutely so helpful. I wish local gyms would have flex and mobility classes. Do you have any recommendations for snapping hip syndrome? God bless!
Thanks so much, snapping hip if there’s no pain I wouldn’t worry, check out our “fix hip pain and discover the cause” video tho, hitting it from all angles is a good thing to try, it might lessen it 😄
@@TomMorrison thank so much! I'll check it out!!
Dude!! Someday I want to talk a little with you! I'm a Brazilian trainer, and I like to work in someways that I see you doing too. Learned cool stuff with your videos already! And your sense of humor reminds me the way I teach too 😂
Nice content and nice job!
Awesome!! We're actually making a coaching certification next year so keep an eye out for that!
Quality sheet 👍
I've got an artificial hip which has dislocated once - I'm not allowed to do exercises like this. Any suggestions??
You can do standing hip circles as a gentle alternative!
Do you provide online assessment or treatments?
Yes all our courses and calls etc are at tommorrison.uk 😄
Thanks Tom🙏🏼 I’m trying these exercises. When I get up from a chair I do the stiff leg side to side topple walk cause my R hip hurts. Don’t know what but I think it’s my glutes or something 🤔 anyway I’m trying out your exercises here in Australia. Grateful for your knowledge sharing 🙏🏼
This one should really help!!
Yep. I haven’t been able to sit cross legged for ages! Short torso and long legs with zero flexibility.
Check out our crossed legged video for sure! 😄
Fab video, made for me 👏
Awesome! Did you check out the attached one? 😄
@tommorrison can you give any advice to a stiff 39 year old ex rugby player?
Just gotta get your body moving!! Check out our Follow Alongs Playlist for some inspiration 😄
Legend ❤
Germans like this stretch a lot
The twins!
My internal rotation on each leg is extremely limited, without my hands on the floor my body gets pushed over to one side, how many reps and for how long should I hold the position for results?
I would spend 15-20 minutes on it every evening moving around and using things to help prop you up, we have a 90/90 playlist that’s good to check out and another complimentary mobility drill is the hip CARs one, it helps it a lot 😄
@@TomMorrison Thank you so much! Will definitely check out the playlist and be doing this each evening
Really hurts inside of my knee when trying to rest on internally rotated side 😢
Search for Tom Morrison Beginner 9090 😁
J & T are surreptitiously buff AF.
i cant have the back leg like that at all :( front no problem
Check out our Hip CARs video!
I need to remember this one. Internal on both legs is absolute trash.
Will be a great one for you to practise!
I do this in the woods at 2am. With a leotard
I like it! 🙌
My internal is very tight stretching that way
just spending more time in the 90/90 with help that!
Can I do this after a hip replacement?
Yes but search for Tom Morrison Beginner 9090 for a good place to start!
It’s so funny to me how he does all this in jeans
They’re extra stretchy don’t worry 😎
My internet rotation is sad
It'll improve with practice 😁
У меня побаливает седалищный, я поделал ваши упржнения, но мне не помогло
It takes time to overcome it, breathing and adding the right amount of things frequently throughout the day is key!