Stretches for the Shoulder

Stretches for the Shoulder

An increasing number of people are concerned about joint mobility in a society that spends more time seated than ever. At least two bones in your body connect at a joint, where movement and stability are accomplished. Maintaining mobility in your joints for both ordinary tasks and exercise is essential. I’m constantly looking for new stretches for the shoulder, and this one caught my eye. I enjoyed it since it stretched my lats and opened my rib cage.

The 90/90 stretch is a great way to enhance hip mobility. Here are some pointers on how to get the most out of the stretch and information on the health advantages it provides.

What does a 90/90 stretch mean?

The 90/90 stretch is very beneficial for increasing hip mobility. During this action, you will rotate one hip toward the opposite leg and the other hip inward toward the opposite leg.

Hip stretches that put your hips into external rotation (like Pigeon Pose, for example) are widespread. In contrast, stretches that push your hips into the internal process are not as prevalent. Because of this, it may come off as more complex.

However, internal rotation of the hip is just as crucial for mobility as outward rotation because it enables effective movement of the legs and pelvis.


Here is the 90 – 90 – Lats Stretch. Below is a breakdown of what’s going on.

Prop your upper body up with your forearm below your shoulder while lying on your side. There are two 90-degree bends in the knees on each of the legs, with one leg extended out at the hip and the other bowed at the hip and knee.

How should the 90/90 stretch be performed?

  1. Maintain a relaxed position in the hips and reach with the top arm while searching for a stretch in the lats and an opening in the posterior part of the ribcage on the same side as the entire arm.
  2. After holding the posture for twenty seconds, you may let go and relax.
  3. You should do it twice on each side.

What are the varieties and progressions of the 90/90 stretch?

You may perform the 90/90 stretch in various ways and at different difficulty levels. If you’re new to stretching, start with the modification rather than the usual 90/90 stretch.


Starting with one leg in front of you at a 90-degree angle will enable your rear portion to take any comfortable posture if you lack hip mobility.

Add your rear leg after you feel comfortable in that posture. A yoga block, small mat, or wrapped towel beneath the hip of your front leg might help you keep a straight back or straight posture in the 90/90 stretch.

Your pelvis (and hips) must be upright and neutral to get the most out of this stretch

Once you’re comfortable with this stretch, you may use a smaller block or towel, or you can eliminate these props.


If the 90/90 stretch is too simple for you, try an elevated 90/90 stretch version to make it more challenging. You may choose from a variety of alternatives here:

  • You may reach the upper arm in various positions in front, above, or behind until you get the desired stretch or sensation.
  • Add a modest weight to the upper hand to get gravity’s traction for a more brutal stretch.
  • To increase the stretch, move the hip of the upper leg into full extension.

Contraindications and Common Mistakes

You shouldn’t be concerned if you can’t get the 90/90 stretch to feel correct. Here are the easy fixes to the exercise.

  • Try putting a yoga block or wrapped towel under your hand on the side of your front leg if you experience a cramping feeling in your obliques.
  • If you don’t feel a stretch in your groin or hip region, consider shifting your legs. Your ankles should be in a neutral posture, and your legs should form two 90-degree angles.
  • Use a yoga block or a wrapped towel if you can’t keep your upper body straight. During the stretch, place it under your front hip on the side to loosen up your hips.

Don’t risk injuring yourself by releasing the 90/90 stretch if you feel any pinching or discomfort.

What are the positives of a 90/90 stretching routine?


In addition to reducing the risk of injury and correcting muscle imbalances, stretching and flexibility exercises have also been shown to improve joint mobility.

The 90/90 stretch is one of the best options to improve hip mobility and alleviate discomfort.

Hip rotation is essential for many everyday tasks, such as walking, getting dressed, and bending over, and for athletic endeavors like running and lifting weights.

According to recent studies, people with chronic lower back pain and limited hip mobility may benefit from hip-targeted stretches and exercises.

With the help of additional hip-opening and strengthening techniques, the 90/90 stretch has the potential to enhance your quality of life.

How, in particular? The 90/90 stretch works the glutes, piriformis, psoas, hip flexors, hip abductors, and hip adductors.


If you want to make your hips more flexible or reduce pain in your hips and lower back, the 90/90 stretch could help.

You can use props to make it fit your needs, and it’s easy to change if you want more of a challenge. When your hips loosen, it will make a big difference in how easy it is for you to move, which will help you in many ways.

I hope you enjoy this activity and try it for yourself or your clients.

Rick Kaselj, M

Unlock Your Tight Shoulders