Beat the Late Night Sports Couch Slouch with This Hip-Opening Stretch

Hey there, sports enthusiasts! Late-night sports watching can leave us with tight backs and stiff hips. But fear not, I've got a fantastic stretch that's about to become your new best friend. Whether you're glued to the Ashes, riding the Tour de France couch peloton or up early for NFL & EPL this stretch will help undo the discomfort from your couch sessions. Let's dive into it!

The 90 90 Hip Stretch:

Picture this: you're lounging on the couch, hips rolled in, legs tucked up – familiar scenario, right? In my practice, I call that “sitting like a jerk”.
Introducing the "90 90" stretch, designed to tackle that tightness head-on. Start by getting comfy on the ground – I promise it's worth it.

1. **Basic Setup:** Position one leg at a 90-degree angle in front of you, and the other leg behind you, also at a 90-degree angle. This is where the magic happens. Both legs form a perpendicular "90 90" position.

2. **Exploring the Stretch:** You've got options here. For starters, simply hang out in this position – sometimes less is more. If you're aiming to stretch your back hip's internal rotation, try leaning diagonally backward at around a 45-degree angle.

3. **Hip Circles:** To work on tightness, engage in some gentle hip circles, imagining like you’re rocking that front hip back and forth. Identify areas that feel tight and gradually circle through the discomfort.

4. **Pigeon Pose Variation:** Mimicking a yoga pose, focus on the front hip and back hip individually. Pigeon it up! Hold each position for 30 to 60 seconds to release tension.

5. **Activate the Glutes:** Take it up a notch by lifting your back foot off the ground momentarily. Challenge those glutes while avoiding cramps – trust me, they'll thank you later.

6. **Windshield Wipers:** Elevate the stretch's intensity with a windshield wiper motion. Transition back and forth between the 90 90 positions for an active, dynamic stretch.

Whether you're gearing up for a squat day at CrossFit or simply trying to shake off the stiffness after a night of intense sports watching, the 90-90 hip stretch has got you covered. Give it a shot and let me know how it goes.

Until next time, stay resilient and keep those hips limber! Cheers!

If you need help dealing with YOUR hip tightness, click HERE to book your appointment today!