My last challenge for Tom’s Guide was the 90/90 hip stretch, which was one of the most satisfying stretches I’ve ever attempted. Indeed, I am doing it now as I type (if you don’t believe me, you are correct). My editor therefore thought it would be a marvellous idea if I accepted for my next challenge the hip airplane stretch, which I didn’t even pretend I’d heard of. However, it had the word ‘hip’ in it — and because I had recently been working my hips with the 90/90 stretch I foresaw no problems. It also had word ‘airplane’ in it — I like flying. Finally, it the word ‘stretch’ and I sure need to do more stretching. Frankly, my editor had me at ‘hip airplane stretch’.
What is it?
This is an advanced move designed to improve internal and external hip mobility. It’s considered an advanced move because it also involves balancing on one leg (or not; more on this later). Balancing on one leg while hinging at the hip is one thing; doing so while twisting out and then in is two more — difficult — things. This is not an easy move. Nevertheless, some trainers and rehab experts like it for that very reason. It works the hips and improves balance, or so the theory goes.
How do I do it?
- Begin by standing on your right leg, with the knee slightly bent. Don’t lock it out.
- Hinge forward at the hips and raise your left leg behind you. You are aiming to create a T position with your body, with your chest parallel to the floor, but don’t worry if you can’t fully straighten your raised leg. Your raised foot should be pointed down and your standing foot should point straight ahead.
- To fully create the airplane position, you would now extend your arms out to the sides. However, I think this will be extremely difficult for a lot of people, so I recommend you hold on to the back of a chair with your right hand.
- From here, once you are steady, tense your left glute and rotate your torso, right hip, and raised leg to the left. Your chest should now be perpendicular to the floor, and your left foot pointed out to the side. This is the external rotation part of the move.
- Now, keeping your raised leg high (ensure your glute is activated), rotate your torso, hip, and leg to the right so your torso moves back towards the start position and then a little further to the right to achieve the internal rotation part of the move. Do this five times, then switch legs, holding on with the other hand. You can hold on with both hands if necessary, but this may limit the amount of external rotation you can manage. Aim for two or three sets on each side.
I did the hip airplane move every day for a week and here’s what happened
Let me begin by pointing out that not every exercise will suit you. Some will be too easy, some will be too difficult, for various reasons, and some will simply not do what you want them to do, or others will do the job just as well. For me, the hip airplane never really took off. There is no doubting the good intentions and knowledge of those who favour the exercise (as I noted in my 90/90 article, not many moves work the hips internally and externally at the same time, and hip mobility is vital for daily activities, as well as sports), but my frustration ultimately won out. I could feel it working but I could not help thinking there were other ways to achieve its intended outcome.
And we’re off
Day one was a bit of a mess. I found it impossible to balance on one leg and, at the same time, rotate my torso to get the desired stretch. I could balance or I could twist. I could not manage both to the degree the move demanded. I am also, I should note, a terrible dancer (the two may be connected).
The primary goal of this move is to improve hip mobility, stability, and strength. But I found I was forced to focus too much on maintaining my balance to do the rest of the move effectively. I suspect it will be far easier for someone who already does yoga or Pilates. My partner was able to do it, not easily, but at least with dignity. She does yoga. The rest of the week was better, but I never reached cruising altitude.
Hold on to something
I decided to hold on to the back of a chair, as noted in the instructions above. This meant I was no longer in the airplane position, but at least I could turn my torso without pinwheeling across the floor and crashing into a mountain.
By the third day, I had ironed out some of the wrinkles and was completing the move as designed, more or less. Do this one slowly and think about moving your raised leg in tandem with your torso. I found it was content to simply dangle off my hip, especially on the way back to the midline (the internal rotation part of the move). As you rotate out, turn the leg at the same time; if you don’t you will not get the full benefit of the stretch. It felt natural to lower the leg as I turned back in, so watch out for this, too.
I persisted with the move for the week and became more adept, especially when I slowed right down, but never felt I’d cracked its code.
Final approach
By the end of the week, I was up to three sets of 10 rotations each side and while I could feel the benefit, this is not a move that sent my spirits soaring. It may well suit those who can already balance on one leg while turning left and right, but to work on internal and external hip rotation, I will continue with the 90/90 stretch.
And if you want to add some balance work to your hip exercises, try the pendulum move, whereby you raise one leg into a 90-degree angle and, moving from the hip, slowly swing the lower leg left and right while keeping the knee in position. Or try the clamshell for external hip rotation, and the reverse clamshell for internal rotation.
There are, in fact, many options available for improving hip mobility. Whichever one you choose, you can sure it’s working if you’re not shouting “Mayday” and reporting your last known position halfway through.
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