9090hoftmobilitet

9090hoftmobilitet is a term used in physical therapy and fitness to describe a structured set of hip-mobility exercises performed in the 90-90 position. The name combines the reference to the 90-degree angles used for the hip and knee joints with hoftmobilitet, the Scandinavian word for hip mobility. The practice is used to improve range of motion in hip internal and external rotation, reduce muscular tightness around the pelvis, and alleviate compensatory movement patterns that can contribute to lower back or knee pain.

The standard protocol involves lying on the back with hips and knees flexed to 90 degrees. The practitioner guides or the patient performs gentle rotations of each leg: first external rotation and then internal rotation, in both passive and active-assisted forms, gradually progressing to active movements and holds lasting several seconds. Breathing and pelvic stability are emphasized. Progression may include adding small loads, adjusting leg positions to target different hip compartments, or incorporating dynamic transitions between movements.

Indications include hip stiffness or limited rotation, groin or buttock tension, and related lower-back or knee complaints where hip mobility is suspected to be a contributing factor. Contraindications include acute hip pain, recent hip surgery, or neurologic conditions affecting leg control.

In practice, 9090hoftmobilitet is one of several mobility tools used by therapists and trainers; evidence varies, and it is often combined with broader mobility, strength, and motor-control programs. See also hip rotation exercises, 90-90 stretch.