90/90 Hip Stretch + T-Spine Opener
Demo video coming soon
How to Do It
Sit in the 90/90 position (one leg bent in front at 90°, the other out to the side at 90°). Gently lean over the front shin to stretch the hip, then add a thoracic opener by reaching the top arm up and over, rotating and opening the chest. Breathe into each position and move slowly. Hold and repeat each side.
Why It Works
Combines a hip-rotation stretch (the 90/90 opens internal and external hip rotation) with a thoracic-spine opener, gently restoring rotary hip and upper-back mobility in a recovery context with relaxed breathing — addressing two commonly tight areas.
Hockey Transfer
Restores the hip-rotation and t-spine mobility used for tight turns, crossovers, and rotating into shots; maintaining these ranges supports skating mechanics and reduces stiffness that can limit rotation and stride.
Coaching Cues
- "Lean over the front shin, breathe"
- "open the chest with the t-spine reach"
- "slow and relaxed, no force"
Common Mistakes
Forcing the range; rotating from the low back; holding the breath; rushing
Progression / Regression
deeper lean or longer holds
smaller range or sit more upright
Primary Muscles
Energy System
N/A (mobility/recovery)
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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