Feeling Stiff When You Move? Try This 90/90 Hip Transition Flow
If sitting in the 90/90 hip stretch felt good (or tough) yesterday, today we’re taking it one step further — literally. The 90/90 hip transition flow trains your hips to rotate, shift, and stabilize — just like they’re supposed to in everyday life.
You don’t need to be flexible, athletic, or even stand up. This entire flow can be done from the floor — and it’ll help undo years of tight hips from sitting.
What Is the 90/90 Hip Transition?
The 90/90 transition is a seated flow that helps you move from one 90/90 position to the other without using your hands. It’s a smooth way to train both hip internal and external rotation, improve core control, and reduce strain in your knees and low back.
Why You Should Care:
- Builds real-world hip strength and control
- Improves pelvic positioning and core stability
- Reduces that stiff, stuck feeling when you stand up
- Supports healthy knees and backs — especially if you sit all day
How To Do It:
- Start in the same 90/90 seated position as yesterday
- Bring your knees up just slightly
- Pivot both legs slowly to the other side, keeping your feet planted
- Land softly in the new 90/90 position
- Sit tall, breathe, and repeat back and forth
Beginner Tips:
- Use your hands behind you for support at first
- Sit on a yoga block or folded towel if your hips feel too tight
- Focus on slow, controlled movement — not speed
Today’s Prescription:
- 2 sets of 5 slow transitions each way
- Focus on control, not range
- Breathe deep the whole time
This movement is low-key powerful — especially if you’re working from home or watching Netflix. It gently restores hip rotation, pelvic control, and core engagement — all while seated.
Local Tip for My Michigan Crew:
If you’re in Fenton, Holly, or Grand Blanc, and you’ve been dealing with hip or low back stiffness, this is a movement I recommend to all my online coaching clients.
👉 I’ll be posting a quick demo later today to show you what this should look like. Want more? Subscribe to my YouTube or this blog for fresh, daily movement wins.
Talk Soon,