Unlocking Better Movement with the 90/90 Hip Lift

Many people struggle with chronic tension, poor posture, and pain due to compensatory movement patterns. One simple yet powerful exercise that can help reset the nervous system, improve posture, and optimize movement mechanics is the 90/90 Hip Lift.

Why the 90/90 Hip Lift Works

This exercise is more than just a breathing drill—it’s a neurological and biomechanical reset that helps your body function more efficiently by:

• Activating the parasympathetic nervous system (calming the body and reducing tension)
• Repositioning the ribcage and pelvis to restore neutral posture
• Enhancing breathing mechanics for better core activation
• Reducing compensatory movement patterns that may contribute to dysfunction and to the experience of pain

How to Perform the 90/90 Hip Lift

1. Set up: Lie on your back with your feet flat against a wall, knees bent at 90 degrees, and hips also at 90 degrees. Place a foam roller, yoga block or pillow between your knees.

2. Posterior pelvic tilt: Gently press your feet into the wall while creating a downward force—this allows your tailbone to lift slightly off the ground. If done correctly, you should feel your hamstrings engage, along with your lower back flattening against the floor.

3. Breathe properly:

• First, exhale fully through your mouth like you’re trying to fog up a window – this should take you ~5-8 seconds. At the end of the breath, you should feel your obliques “side Abs”engage all while keeping the ribcage down and posterior tilt.
• Slowly inhale through your nose, expanding your belly and ribcage.
• Repeat for 3-5 breaths, ensuring slow, controlled breathing. Perform 2-3 sets.

Who Can Benefit from This Exercise?

The 90/90 Hip Lift is an excellent tool for:

• People with low back pain (restores proper pelvic alignment)
• Those with chronic neck and shoulder tension (reduces excessive rib flare and improves thoracic positioning)
• Athletes with poor core activation (builds a foundation for efficient movement)
• Individuals with anterior pelvic tilt (helps reposition the pelvis and improve posture)

Incorporating the 90/90 Hip Lift Into Your Routine

• Use it as a warm-up before training.
• Perform it as a daily reset to reinforce proper breathing and posture.
• Progress by adding a ball between the knees for adductor activation or incorporating arm reaches to enhance thoracic mobility.

This simple yet effective exercise can serve as a foundation for better movement, reduced pain, and improved function. If you want to learn how this applies to your unique situation, feel free to reach out and schedule an assessment!