The 90-90 position is extremely useful and beneficial for hip mobility, and specifically rotation.

Once you are able to get into this position and get into some stretches and dynamic movements, you will notice the benefits.

This position is also beneficial for its variability. One specific exercise from the 90-90 are hovers.

In this video, I take you through a knee hinge hover exercise for some increased challenge for improved hip rotation.

I like to do 2 sets of 5-10 repetitions.

This is a sequence that I learned from the Functional Range Conditioning seminar and Kinstretch instruction from Functional Anatomy Seminars which I use with my clients on a regular basis.

If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.

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This sequence is a vital movement to not only improving hip rotation (specifically external rotation), but also to get the hips ready for whatever activity you are ready to do.

This sequence can be done slowly with emphasis and attention brought to maintaining knee distance and muscle activation of the hips.

Perform 5 repetitions each way.

This sequence and much more can be found in Grappling RX-Optimized hips which you can get at https://www.thejiujitsutherapist.com/optimized-hips-sales-page and use the promo code 20off to get the course and any of the courses for 20% off.

Want to work with me and learn how to apply the Functional Range Conditioning System into your training coupled with my Physical Therapy techniques?

If you want to learn more about specific joint training reach out by e-mail jiujitsutherapist@gmail.com to learn how we can work together and how I can help your joints move better and stay healthier.

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In this series I demonstrate a hip opener with some bonus movements that make the technique much more effective.

By incorporating multiple plane movements allows for a more complete and effective mobility exercises.

Then we combine the overhead reach which adds a component of trunk mobility which provides a more thorough and complete mobility exercise.

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I got a question about how to do a Triangle Choke with inflexible hips. This is a situation that has come up numerous times with my students who do a lot of sitting and have very tight legs and hips. So in this video I cover a few tips to help for a better Triangle Choke in BJJ.

In the video I don’t talk about how to work around inflexible hips. Instead I talk about how to stretch out the muscles that are extra tight because I think you’re ignoring a problem if you don’t work on the muscles causing the problem.

These stretches could be used to loosen up your hips before Brazilian Jiu-jitsu training if you’re really tight, or used after class when you’re nice and warm to keep the muscles and joints loose. Overtime this will help to make it easier to do a triangle choke properly.

I hope this video is helpful if you’re in a similar situation

Thanks for watching.
-Chewy
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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.

If you are in the Louisville area and interested in working with me for your recovery or injury-prevention needs then head over to https://mbodilouisville.com or send me a message!

More videos and exercise tips at https://jiujitsutherapist.com

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Hip Impingement also known as pain in the front of the hip when moving the leg and especially bringing the knee towards the chest is problematic for many reasons. The closing on the joint space can lead to compression, pain, and tightness.
Using the monster band to perform distraction is a great way to get a more effective stretch for the joint capsule.
This is a great technique to improve hip motion, decrease hip pain, improve guard retention, and improve overall healthy hip function.

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