Adequate hip mobility is essential for ease of movement and successful return to sport. Insufficient hip range of motion can put extra demands on neighboring joints like the low back and knees – which we know already have enough to do as far as returning to full strength post-injury!
At ACL CARE Pro, one warm-up exercise we love for freeing up the hips is called “90/90 Hip Switches.” The name is derived from the 90° angles created by the position of the legs. From the start position, we switch back and forth between full internal rotation (the back leg) and full external rotation (the front leg). Having the hands on the ground helps facilitate the switch. Check them out in action in the video below!
90/90 Hip Switches are a simple way to free up the hips before performing lower body exercises where we use those ranges of motion. Let us know what you think if you try them out for yourself! If you're recovering from an ACL injury, check out ACL CARE Pro to help with your rehabilitation and recovery! If you're looking for a product to compliment mobility exercises, try these Rainbow Mini Loops! They're great for variety hip exercises, and can be used to help with shoulder and knee strength and mobility as well! As an Amazon Associate, Rehabilitation Health and our health professionals/practices earn from qualifying Amazon purchases.