Restore: the hips program
how to train hip joint mobility
90-90 passive stretch and pails-rails
The 90-90 is the first of five movements we’ll work in for our mobility training.
If you discovered during your individual assessment that you have an area of opportunity to improve in either or both internal and external hip mobility in a seated position, then you’ve come to the right place!
Settle in to watch the video and then begin to address whichever motion is your greatest need.
Not sure where to begin?
Are you unsure as to where your greatest area of opportunity is?
If that’s you, here is an idea to help you move forward.
Solution: Choose your weakest “side” and then begin on that side with 90/90 external rotation PAILs – RAILs. The tutorial for that is right below. Then repeat the same approach on the other side.
Continue to improve your awareness of HOW the joints and tissues are moving and how they feel – and what might be THE more important area to work on first.
Why is this a good possible solution? Virtually every athlete can benefit from increased strength in this type of hip rotation. It’s literally a no-lose proposition for getting stronger and gaining additional control for the hips.
Follow along in the video below as I take you through passive stretch and PAILS – RAILS for 90 – 90.
None of these skills or therapy sessions should ever be “one and done.” Your tissues need repetition in order to be able to change.
These routines must be done consistently over a fairly long period of time to have a positive (and more permanent) effect long-term.
What to do?
When in doubt, follow the plan! That is, go to the pages STEP 3 – An Overview of Your 6 and 10-week Training Plans, and then to the plans themselves, for specific guidance.
Remember…if you’re able to noticeably improve even ONE of these movements, you are guaranteed to feel and move better.
Repetition, repetition, repetition.
Stay with it.