Supine 90-90 Hip Rotator Stretch

Step 1

Starting Position: Lie supine (on your back) on a mat, placing the backs of your lower legs and heels on the top of a bench (so that the knees are able to maintain a ninety-degree bend). Position your feet hip-width apart on the bench with your ankles slightly dorsiflexed (toes pointing towards the ceiling). Gently contract your abdominal/core muscles to flatten your low back into the floor. Attempt to maintain this gentle muscle contraction throughout the exercise. Extend your arms along your sides with palms turned to the ceiling and breathe deeply for 30 seconds to allow your hips to relax into this position.

Step 2

Take your left foot and rotate your lower leg in towards the midline (center) of your body so that you can rest your left foot on your right knee; maintain the ninety degree bend in the left knee as the foot is resting on the right knee. 

Step 3

With both hands, reach down and grab the back of the right thigh to begin pulling your right thigh and knee towards your chest, keep the right foot on top of the bench for support as your pull your knee towards your chest.  Hold this position for 30-45 seconds, then extend the right leg back along the top of the bench before repeating 2-5 times; alternate so the right foot is resting on the left knee and repeat. 

Step 4

Exercise Variation: Instead of a bench, use a stability ball, this will allow you to roll your right knee towards your chest and use the leverage of the ball to increase the intensity of the stretch.

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