What duration is recommended for the movement in this segment?

Josh TrentIdentity Transformation Architect and award winning Host of the Wellness + Wisdom Podcast—a decade-strong show with over 750 episodes and 15M downloads.

AXON Part 5 of 7 | Better Hip Mobility | 90/90 Hip Stretch w/ Rotation

21 Dec 2017 · 2 min

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1:38

This YouTube video (AXON Part 5 of 7) demonstrates a hip mobility exercise—the 90/90 stretch with rotation—using a device called the axon. Justin instructs and coaches the participant through controlled pressure ("press down" and "release"), gentle upper-thoracic rotation, and knee positioning to encourage internal/external hip rotation. The segment includes practical cues (smash knees down, stay tall) and a prescribed ~20-second movement emphasis focused on mobility rather than force.

Questions this video answers

About 20 seconds.

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So you're probably wondering why I'm in this position. Besides it looking amazing, we're also going to use the axon to do the 9090 stretch. Justin's going to walk us through it. Here we go. So there's other ways and other applications to use the axon. So for mobility, just being able to stay in a stationary position that may look static, we can add a bit of mobility element there by engaging and adding some muscle tension. So go ahead and press down. And so I have it preset. So as he goes to press down, okay, go ahead and release a little bit. Not as hard. So we're not going to go quite as much force with our mobility moves. And then to add a little bit of movement with it, I'm just going to have you rotate just your upper thoracic with your shoulders just a little bit. Rotate with it. And then we're going to rotate back. Okay. So I have it about 20 seconds. We're going to go through this movement. He's nice and tall with his upper body in this. He's trying to smash his knees down to really open up the hips, giving that internal, external rotation. And everything here is in a good position. Okay, go ahead and release. So this is just one position we can do that's more mobility focused. Sam.