A simple exercise to release your hips and relieve pain
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Andrew®
The exercise 90/90: a simple movement to release your hips and ease pain
The 90/90 exercise begins:
in a seated position
both hips positioned with one in front and the other behind
knees bent at 90°
the torso remains upright
the gaze forward
Next, gently tilt your pelvis toward the front leg to feel the stretch in the back hip, then reverse the movement toward the opposite leg to work the other side.
This slow rocking motion gently mobilizes the joint, eases tension in the lower back, and improves hip flexibility.
Based on patient feedback on Andrew®, those who have incorporated the 90/90 exercise into their personalized program often observe:
a clear reduction in discomfort
with a median decrease of several points on the VAS scale (like other exercises on Andrew®)
⚠️ However, please note: this exercise comes from a program designed by your practitioner (find a therapist), and its effectiveness depends on the clinical context and the goals defined by your therapist.
⚠️ Only a healthcare professional is authorized to prescribe 90/90. Do not add it to your routine until after a precise assessment of your symptoms.
If your therapist uses the Andrew® app, they can send you the guided video directly, schedule reminders, and track your progress remotely. This ensures true personalized support to help you stay motivated and improve mobility in everyday life.
Find a therapist near you
To benefit from tailored support, consult our interactive map and easily locate a physiotherapist, osteopath, or any other practitioner trained in Andrew® in your area.
