How to assess your hip rotation with the 90/90 position

[@MrFraser1983]

For me, out of all the body maintenance channels on KZbin. This is by far the most informative!

[@TomMorrison]

Thanks so much!!

[@gerardmichael8523]

Hip strength and mobility is so underrated. It's so important and solves so many problems

[@gatorhoy0420]

All of me is just locking up more and more day by day. Feels good to watch these though

[@MichaelKian.]

Thanks man

[@KIKI4444]

This is wonderful! Thank you, Tom🤙🏼

[@TomMorrison]

My pleasure! 😄

[@Jochumvideos]

Very useful

[@TheCove111]

My internal rotation on both are limited. What's the best exercise to correct this?

[@vn12672]

Tom's 90 90 as shown in this video

[@theonlyandone7301]

I’ve got a lot of your videos to watch because your content is hitting all kinds of nails of what I’m experiencing. Great content that’s not clickbait bull 💩. 👍

[@TomMorrison]

Awesome to hear! Thanks so much!!

[@EmptyHavok]

I got the cramp !!

[@cycomew8581]

Love it. Amazing as always

[@TomMorrison]

Thankyou!

[@cycomew8581]

@TomMorrison no reason to thank me. Your doing all the hard work and I'm so happy to see someone out there teaching better then I was.

[@mcconnell220]

Was literally just thinking about needing more 90/90 info!

[@TomMorrison]

We have a good playlist with more variations too!

[@kerriganunknown]

It would be great to have like a graph or some visual representation of internal and external rotation, because it can be hard to picture how that works with joints since they can move in so many directions. I know it can be easily explained but it might help some people connect with their bodies better.

[@TomMorrison]

We have an Anatomical Series of blogs on our website that have a few more visuals 😁

[@Tactical.Pastor]

Good stuff

[@nathana4953]

This is great for assessing! But what to do to address and fix the limitations?

[@danielbarratt405]

stretch more

[@briansmith9258]

This exercise

[@mariegoocher4338]

Do this excersize using your hands on the floor to transition from one leg in front to other leg in front. Spend more time hanging out on the side that is tighter and eventually you'll have both knees down and you'll be balanced.

[@Cormano980]

I cramp just watching this

[@barrydoyle1688]

Ahhhhh ,thats me

[@gtrons8712]

I get the internal rotation cramp. How do i strengthen that area to reduce that pain?

[@TomMorrison]

to be honest, the best way to get through cramp is keep practicing! It's mostly just your body adapting to new movements & positions!

[@yvd9767]

I have this problem I knew it was a stretch problem but didn't know what to do.

[@DG-EditsYT]

The majority (not all) of older people you see limping, swinging a leg or with knee or hip problems are down to mobility and sitting issues messing their body up

[@RM-lu4hy]

I do great on one side. On the other side, the back leg is too painful to bend for internal rotation

[@TomMorrison]

Hip CAR’s would be a good one to do regularly

[@aMiR-zp3hi]

I fall over. My 90/90 is awful.

[@WowRixter]

I can barely stay upright in one direction, but not the other. Now what? 😯

[@lisabarnetson1362]

It seems the correct answer is to keep doing this motion in the video. I held it for maybe 20 seconds on the worst side (both bad). I needed to move my leg with my hands to get out of the position. A New Year's 30 day challenge, starting now, might be the start of the answer. 😊

[@nargisbbyounis]

If the knee is way too up as you show in video could it also be the adductors are tight on that side?

[@TomMorrison]

Can be yes! That why I like to combine this with the deep lunge test also 😄

[@JustinSmith-hr6qg]

I can enter and exit the 90 90 rotation on my left side with complete ease. The right side however is a struggle. I can go into the right side decently but coming out of it is a real struggle. I am trying to find a root cause of hip shift (to the left) in my squat. What can I do to make the 90 90 rotation on my right side, as easy as the left side?

[@macjohnson1507]

Stretch a lot

[@Alex722]

I know shit about mobility but thankfully I've played soccer for many years and have saved me of all these problems.... Great info and very helpful, it's time for me to be conscious of mobility and flexibility work...

[@iamtheshaker]

I have limited internal rotation on my right leg, and I also have some upper glute pain periodically in my piriformis area. Can you point me to videos to work on this?

[@vn12672]

This video is the one you need

[@Pijo_]

Should I pair these stretches with chiropractic care?

[@Ahussain7528]

Wait so how would o correct it when I start to get cramps in the glute on the back leg?

[@jamesgallant3553]

I have great difficulty performing this movement. How can I start my hips feel like concrete. I am 72 and have been losing my flexibility over the last 10 years.

[@tripleh4884]

I can give myself my own reach around

[@nikitaw1982]

doing this with hip bones on a scooter kneeling board and twist hips does anything? maybe hands hold a table edge maybe to generate a bit of torque through ur torso

[@TomMorrison]

yeah elevating the hips is a great way to get started with this one :D

[@bethkemp7515]

🙌

[@ShowDonkeys]

Basically I’m just limited then. Cool

[@DrNancyLivingCoCreatively]

I can't do pigeon. Will show this to PT

[@robbed18]

I’m limited. What do I do?

[@ryancampbell4445]

I am in such bad shape that the thought of getting down to the floor has me sweating..

[@TomMorrison]

Definitely want to make it a goal to do every day until it becomes easier for you! 😄

[@wonderin]

Subscribed. I am a soldier at war and I’ve got lots of such limitations in my body.

[@TomMorrison]

Have you checked out our foot follow along? Would be great to do with the amount of time you have in boots!

[@YTuberosity]

Do you help people with FAI and internal rotation deficit?

[@TomMorrison]

This one's a good one to try: kzbin.info/www/bejne/qYTSpX-Mlrtqbposi=YeuYLmuqBiafU_KW

[@hayderali1177]

I’ve been doing 90’90s for a while now but my external hip rotation is still SO limited and crampy 😭 it’s improved a little but not at the rate I’m improving with everything else Could it be related to weak side glutes?

[@TomMorrison]

Would couple it up with pigeon variations, the elevated pigeon is great for helping with that

[@hayderali1177]

@@TomMorrison sorry, I meant my internal hip rotation. Lifting my back foot up in a 90/90 seems like it’s physically impossible, no strength there

[@doronuzanhebrew]

can you make regression and progression video for this move?

[@TomMorrison]

Here's a regression: kzbin.info/www/bejne/amPWaaeZeJ5lp7Msi=uS3Ye1odMbbQNCJS And we have a whole 90/90 variations playlist on our channel!

[@doronuzanhebrew]

thank you@@TomMorrison

[@bruceb4679]

Where are u located

[@TomMorrison]

Northern Ireland 😄

[@bruceb4679]

@@TomMorrison ,,,, dang , I’m needing help here in America lol

[@0o577]

How do you fix stiffness

[@TomMorrison]

Start working your way through our hips playlist 😄

[@Swolcoq]

Also.. do jiu jitsu - the hip mobility to gain fro BJJ is amazing!

[@RushyJam]

@@TomMorrisonso glad u make playlists man really organised

[@fletchandrews1]

Ok, so I've got shitty Internal Rotation on both legs. What now? Edit: found the relevant video immediately. Also: I dig the way you run the channel. Really smart.

[@fletchandrews1]

By the way, good video, thank you.

[@mR-dc4oq]

What do we do to correct it?

[@TomMorrison]

you can keep practicing 90/90s! Try this follow along kzbin.info/www/bejne/rHSYi3esYsd6aNE

[@mR-dc4oq]

@@TomMorrisonthank you!! I have been practicing 90 90’s… because of your videos! Thank you again. I’ve been in a lot of pain and doing these sorts of things has been helping a lot!

[@bigruss8103]

Okay, how do we go about fixing the lack of internal rotation from here

[@TomMorrison]

This is a very good one to combine with the 90/90, mainly assisting yourself to be more upright in the position is key, rings or a TRX are great for that kzbin.info/www/bejne/rauUeJWugLGegck

[@haaatg]

​@@TomMorrison is there a video on how to fix the limited hip rotation.

[@AKALIANA66]

What can u do to fix either one is wrong

[@TomMorrison]

You can just keep practicing the 90/90s as great first step!

[@harrienak2373]

If i do that my th10? Is hurting at right turn

[@TomMorrison]

It can improve with practice!

[@jillfox3079]

How to address tight Psosas muscles?

[@TomMorrison]

It’s best to address all the directions of the hip incase your feeling that area because of something else really, this is great to start with kzbin.info/www/bejne/qYTSpX-Mlrtqbpo

[@kYA00h]

i have internal rotation limited on the back leg!!! how do i fix? 😁

[@TomMorrison]

Have you seen the hip CAR’s drill yet?

[@kYA00h]

@@TomMorrison no i have not

[@kYA00h]

@@TomMorrison just found the video..yes i have watched it and just started doing that exercise 2 days ago as well as the one legged ari plane

[@TomMorrison]

Great! Yes combine it with 90/90 practice, we have a playlist for ideas to play with the 90:90 too!

[@kYA00h]

@@TomMorrison thank you for your time

[@joeschmo1516]

I can sit up but can't swing from side to side.

[@TomMorrison]

Keep working at it! Just comes with practice and then you start relying on the hands less and less 😄

[@joeschmo1516]

@TomMorrison thank you sir

[@TomMorrison]

@@joeschmo1516 no probs! This is a good playlist actually kzbin.info/aero/PLZmnpc7O7J4GQIVzJPK6b-fzQeoWNwbNQ

[@tjgrafiks]

im having all those issues don’t know where to start 😂

[@TomMorrison]

Lol we have a hips playlist, would be good to check out!

[@Redline_Kouki]

I have nearly no internal rotation ability on either side. As soon as I drop to one side, my hip pops up off the ground. Is this tightness? Or is it the structure of my hip bones not allowing me to do this movement?

[@TomMorrison]

It will improve, just takes time and doesn’t feel good to do so, this is good to watch kzbin.infomM_LICvlwt0?feature=share

[@Jaser8008]

I like this guy, but why does he always wear jeans

[@TomMorrison]

We teach mobility stuff that should be separated from “exercise” people need to move more day to day no matter what they’re wearing, if having to get changed is a barrier to moving it’s not a good habit to have

[@oiyo5124]

Good point!. Cycling seems to be quite a chore sometimes with all the gear and equipment. What other cardio exercises do you recommend? I don't swim and run so I like to mix it up with some type of powerbuilding with weights and calisthenics. Thanks a bunch!@@TomMorrison

[@Obi-ThreeKenobi]

So how do you fix it? Does the 90/90 provide improvement or just a benchmark for what you should be able to do?

[@TomMorrison]

Yeah the 90/90 will improve your hip rotation with practice 😄

[@Obi-ThreeKenobi]

@@TomMorrison Awesome! Thank you!!!

[@danielfischer922]

This is why i dont get in to this type of training/stretching wich i probably need. It takes way to much brainwork. Im lost at the start of the video

[@TomMorrison]

Our follow alongs playlist is handy, can just switch off and do the stuff and then it gets done

[@ramazanaktas748]

Informative but kinda oxymoron