The 90/90 internal hip rotation stretch will help you to improve your hip rotation for a better golf swing. Optimal internal hip rotation is needed for a proper loading into the trail hip in the backswing and a proper rotation and post into the lead hip in the downswing. Restriction in internal rotation can greatly affect your hip rotation in the golf swing and can be a major contributor to lower back strains in golf.

Frequency:
- 2-4 days a week @ 30-50%- effort on PAILs and RAILs (recommended for beginners)
- 3 days a week @ 60%+ effort on PAILs and RAILs

Technique:
- Start in a bear sit position and rotate into your 90/90 position
- the stretch should be felt in the front of the hip at a 5/10 stretch sensation (you need to be able to fully relax the hip)
- if you have any discomfort in the knee try a yoga block under the knee.
- hold into the stretch position for 2 minutes deep breathing 4 seconds in and 8 seconds out
- at the end of the 2 minute hold start your PAILs contraction by pushing the foot and into the ground at 20% and gradually build to 60% and hold for 10-20s
- gradually release the PAILs contraction and start your RAILs contraction at 20% by feeling like you get light on your foot and gradually build to 60% and hold for 10-20seconds.
- after releasing the RAILs contraction it may allow you to sink deeper into the stretch
- allow your body to feel the new range of motion and PAILs and RAILs can be repeated at this new range

Caution: You should never feel pain in any stretches. If you are new to PAILs and RAILs contractions start at 20 or 40% and and work on your stretches 3-4 days a week, once you have the feel and have increased you tolerance you can increase the contraction 60%+ and reduce your days to 3 days/week.