Black-Belt/Adult/Male/Open-Class – Semifinal
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The 90-90 hip position is extremely beneficial and important in improving the mobility of your hips, in increasing your flexibility, and is important in protecting your knees from injury in jiu-jitsu.
The simple way to think about it is that your knees are a hinge joint and primarily bend and straighten. The hips on the other hand are a ball and socket joint. The hips can move forward, backward, outward, inward, rotate, and circumduct.
What this means is, the better you are able to position or maneuver your hips, the better position the knees will be in. This can help with guard retention, maintaining hip joint health, reducing the risk of injury on the knees, and can even help with other nerve issues such as sciatic nerve pain.
In this sequence, I introduce a “contract-relax” technique also known as a “Muscle Energy” technique to allow for an even improved stretch quality and increased effectiveness to the stretches.
In this sequence, we activate the muscles that are being stretched. What this primarily does is “shut off” the receptors in the muscle and allows the muscle to move into a state of brief relaxation which allows you to move into an increased range for the stretch.
You would hold the contraction for approximately 5 seconds and then immediately move into the new range for the stretch for 15 seconds or so. You repeat this per tolerance and comfort. I usually only perform this about 3 times.
Always move to a comfortable range and decrease stretch intensity if it causes pain.
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