Uploaded April 2026 | Updated September 2026, 3 days ago
Internal rotation is one of the most important and commonly the most LIMITED range of motion in the hip.
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When it’s missing the pelvis wants to hike up one side, the SI joints get messed with, and your knees, hips, and low back become predisposed to injury.
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90/90 position is a STRETCH but also an assessment TOOL (if you use it right) that tell us a lot of what’s going on in the hips.
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If one side of the pelvis hikes up excessively and it’s on the same side with the rear leg in the 90/90 stretch then there is almost guaranteed missing hip IR on that side.
-
The combination of the self massage with the PAILS and RAILS is insanely powerful. I promise after 4 min of this sequence that 90/90 position will feel a lot better and your pelvis will be a lot more level :muscle:.
-
Thanks @anatomy.of.motion for the amazing graphics. #shorts
COACHING: guerrillazen.com/coaching-yt
JOIN MY SKOOL: skool.com/guerrillazen-university
===============
SERVICES, PROGRAMS, & PRODUCTS:
★ APT Solution: guerrillazen.com/apt-solution
★ Neuromuscular Warm Up (launch sequence): bit.ly/2pygLEE
★ Clean Eating Plan (for women): bit.ly/2nZYQJD
★ Inflammation Solution: bit.ly/2pedFZl
GUERRILLAZEN PODCAST:
★ Spotify: open.spotify.com/show/0GFvldsGJWXGcDtn080jXQ?si=Ks-th6RbTnWLTMbrijFgJQ
SOCIAL MEDIA LINKS:
★ Facebook: facebook.com/guerrillazenfitness
★ Instagram: instagram.com/guerrillazen
Internal rotation is one of the most important and commonly the most LIMITED range of motion in the hip.
-
When it’s missing the pelvis wants to hike up one side, the SI joints get messed with, and your knees, hips, and low back become predisposed to injury.
-
90/90 position is a STRETCH but also an assessment TOOL (if you use it right) that tell us a lot of what’s going on in the hips.
-
If one side of the pelvis hikes up excessively and it’s on the same side with the rear leg in the 90/90 stretch then there is almost guaranteed missing hip IR on that side.
-
The combination of the self massage with the PAILS and RAILS is insanely powerful. I promise after 4 min of this sequence that 90/90 position will feel a lot better and your pelvis will be a lot more level :muscle:.
-
Thanks @anatomy.of.motion for the amazing graphics. #shorts
COACHING: guerrillazen.com/coaching-yt
JOIN MY SKOOL: skool.com/guerrillazen-university
===============
SERVICES, PROGRAMS, & PRODUCTS:
★ APT Solution: guerrillazen.com/apt-solution
★ Neuromuscular Warm Up (launch sequence): bit.ly/2pygLEE
★ Clean Eating Plan (for women): bit.ly/2nZYQJD
★ Inflammation Solution: bit.ly/2pedFZl
GUERRILLAZEN PODCAST:
★ Spotify: open.spotify.com/show/0GFvldsGJWXGcDtn080jXQ?si=Ks-th6RbTnWLTMbrijFgJQ
SOCIAL MEDIA LINKS:
★ Facebook: facebook.com/guerrillazenfitness
★ Instagram: instagram.com/guerrillazen
