← Stretching
StaticHips · External rotation· 2×30–45s/side
90/90 Hip Stretch
Seated 90/90 hip opener for deep rotation and recovery after court or strength work. Tall spine, gentle hinge — never force end range.
Timing
2×30–45s each side
Cues
- · Both knees near 90°; front shin roughly parallel to the midline
- · Sit tall — don’t collapse through the low back
- · Hinge forward from the hips with a long spine
- · Breathe; ease off if you feel sharp pinching
Not medical advice — see the Disclaimer.
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