MOVEMENT GUIDE / MAT / COMFORTABLE FLOOR
Supported 90/90 hip switches
Sit with knees bent in front. Rest your hands behind you and gently move both knees from one side toward the other; reduce the range as needed. Start with 6 slow switches.
Target muscles
Hips range of motion and movement control
Setup
Warm up with a few minutes of easy movement. Choose a supported position and a mild stretch, never pain.
Perform the move
Sit with knees bent in front. Rest your hands behind you and gently move both knees from one side toward the other; reduce the range as needed. Start with 6 slow switches. Return slowly to the starting position. Keep breathing and stop if the movement causes pain.
Why use it?
Practice comfortable motion in the hips. This is general flexibility education, not a diagnosis-specific rehabilitation plan.
Common mistake
Forcing knees to the floor
Alternative
Use a smaller supported range or ask a physiotherapist for an individual option.
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
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