Dynamic 90/90 Sit Position

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

Movement

• 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.

Summary
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.