90/90 Hip Lift w/ Internal Rotation
What equals a rep: a full mouth open exhale x 5 seconds, a pause, deep nasal inhale x 5 seconds, pause, repeat all while holding the desired position (described below)
-Allows athletes to practice moving their hips underneath to align / stack with their rib cage.
-Helps athletes get some deep breaths in without too much anatomical restriction (in most cases)
-Enables the adductors/ hamstrings to get some low level practice training the hips to extend and rotate
Quick Tips & Common Corrections:
Use the 90/90 Hip Lift w/ IR prior to a workout or practice. It fits right between foam rolling (Release) and your typical dynamic warm-up exercises (Readiness).
-Practice the breathing tempo before getting started to acclimate you, it will be challenging for some
-Lifting too high off of the ground. We want to bring your tailbone off of the ground slightly while keeping your low spine-head on the ground.
-Find a head position that allows you to breathe with the least restriction.
-Reaching too aggressively. We want the arms and shoulder blades fully reaching forward, but not too the point where you are shaking like Hulk Hogan mustering up a comeback pin.
-Some athletes mention they feel the back of their knees in an uncomfortable manner. Typically, getting them to apply less pressure from the foot helps them distribute the tension a lot better and they feel more hamstrings than joints after correcting.
-If you cannot perform the tuck by digging the heels into the bench (maybe you’re working through rehabbing a knee), then just do the exercise without the lift / tuck. Still squeeze the yoga block and try to create some tension in your hamstrings, albeit not quite as much it is still valuable.
-Lie on your back.
-From this position, place your heels on a bench or box so that your shins are parallel to the ceiling.
-Get your heels planted just outside shoulder width apart
-Place a yoga block or something similar between both thighs (in a pinch, a rolled up towel or hoodie works).
-Drive both knees up toward your hips as far as you can without your low back peeling up off of the ground.
-Drive your knees to the ceiling slowly by pulling your heels into the bench & squeezing the yoga block hard enough to keep it there.
-Lift your knees high enough so that you feel your tailbone tuck up off of the ground while your low back remains on the floor. Maintain this the whole set.
-Now you get into the respiration portion of the drill. Following the breath tempo listed above in the “sets / reps” area, maintain the aforementioned position while doing so for the desired amount of breath cycles. You should feel your rib cage sink down & back.
-You get an excellent opportunity to practice the mental game by paying full attention to what you're feeling.
-When your attention drifts off, simple reel it back in by noticing what you feel. This also ensures you're doing the exercise well.