We already talked about the static 90/90 sit position in one of our previous posts. In this post, we want to extend the stretch with a dynamic element.
How to do it? Starting Point
Sit in a comfortable position on the floor
Your back is in a neutral position
Your shoulders aren’t hunched
Put your legs in a 90-degree position. You can position them with your hands
One leg is in front of you, shin positions forwards and is perpendicular to your torso
The other leg points out to the side, with the inner thigh of your back leg resting on the floor
Spread your arms in front of you
Make sure that you keep your back straight - try to push yourself forward with your body tension and not downwards
Slowly slide with your fingers/hands away from your body and feel the tension – do it slow with a calm breath
If you come to the point that the stretch is high enough hold the position for 10 seconds and slowly come up again with your body
Common Mistakes & Tipps
Please consider the common mistakes and avoid them.
Your torso has to be perpendicular to the floor. If you feel unstable and your body tilts to the side, correct the position with the following gadgets
Use a towel or gymnastic mat to sit a bit high which makes it easier to get into the 90/90 sit
Place a yoga block under your hand to ensure a perpendicular torso position
Don’t tilt backwards with your upper body. Reposition your hands if it happens.
This dynamic adaption of the 90/90 sit makes the static strech into a mobility exercise. When you trained your body for a while and you have a very good body tension, the next step would be to do this movement without arms as support. However, take your time, do not rush into it.