*This content was translated by AI.
I recommend '90-90 Hip & Toracic stretch' to revive the broken hip joint.
The 90-90 position is a hip mobility enhancement and stretching motion that sits on the floor and makes the hip and knee angles of both legs 90 degrees respectively. It is mainly used for the purpose of correcting pelvic asymmetry or increasing hip flexibility to relieve back pain.
"90-90 Hip & Thoracic stretch" is a complex stretch that improves the external rotation and internal rotation mobility of the hip joint in 90-90 positions, and combines thoracic spine rotation. Lower the upper body to relax the gluteal and hip external rotator muscles, open the chest, and rotate the thoracic spine to integrate the movement of the upper and lower body. It is effective in simultaneously relieving hip joint stiffness and upper back tension of modern people with many sitting positions.
STEP 1~3
STEP1 Fold the front leg 90 degrees outward and the rear leg 90 degrees inward and sit down.
STEP2 Lift both hands side by side at shoulder level. The spine maintains a neutral alignment so that the torso is not pushed forward.
Step 3 Lower your upper body and place both hands on the floor to feel the stretch around the rear hip for 10 seconds, then return to Step 1 and repeat 5 times.
In the STEP 1 position, rotate the thoracic spine while rotating the back hand backward and hold it for 10 seconds. It induces the expansion and rotation of the thorax by opening the chest wide. The knees and pelvis are fixed and only the upper body is rotated. Repeat 3 to 5 times, then change your posture with the opposite leg and repeat symmetrically on both sides.
Feel it
Feel a complex routine that stimulates hip movement and improved thoracic spine mobility together. You can feel your back straight when you sit down with the deep area of your front leg hips loosening. You can feel the freedom of lightening from the back to the shoulder when rotating.
exercise tips
Try to keep your stomach strong so that your back doesn't curl up when you bend your spine. Let's stabilize the scapula so that the shoulders don't go up too much when you open your arms. Note that the inside of the wing bone can be pulled if the rotation is not done well on the back side.
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*This content was translated by AI.
