Physio · Tight Hips

90/90 Hip Switch

A seated drill that rotates both hips between two ninety-degree positions, restoring internal and external hip rotation that long sitting slowly erases.

BeginnerNo equipment~3 min

Demonstration

How often

Daily, 2 sets of 8-10 switches

Stop if

Sharp pinching in the groin or hip joint that doesn't ease with a smaller range - stop and see a professional.

How to do it

  1. 1

    Sit on the floor with one leg bent 90 degrees in front of you and the other bent 90 degrees to the side behind you.

  2. 2

    Sit tall with your chest up and hands lightly on the floor for balance if needed.

  3. 3

    Slowly lift both knees and rotate them together to the other side, ending in the mirror-image position.

  4. 4

    Pause and settle into the new position for a breath or two.

  5. 5

    Switch back and forth slowly and smoothly, staying within a comfortable range.

Common mistakes

  • Slumping through the spine instead of sitting tall
  • Using momentum to flop between sides
  • Forcing the knees to the floor through pinching pain

Dad tips

  • Lean back on your hands at first if sitting tall feels impossible - the range will come.

Not medical advice

These exercises are general education for common aches, not a diagnosis. Start gently, stop anything that causes sharp pain, and see a doctor or physiotherapist if pain is severe, worsening, or hangs around for more than a couple of weeks.