Quick wins for a faster PC:
Fix the driver behind crashes, sound loss and screen glitchesFind Drivers →Clear out junk files and repair common Windows errorsFree Scan →Start with the World’s Greatest Stretch if you want a flowing, lunge-based sequence that moves your hips and torso. Start with the 90/90 hip stretch if you want to focus on hip rotation from a seated position. Neither is universally better: the available evidence does not establish a direct winner, so choose according to your goal and which position feels comfortable.
What’s the difference between the World’s Greatest Stretch and 90/90?
| Comparison | World’s Greatest Stretch | 90/90 hip stretch |
|---|---|---|
| Movement pattern | A flowing, lunge-based sequence with a reach and torso rotation. | A seated position with both knees bent about 90 degrees; one hip is externally rotated and the other internally rotated. |
| Main emphasis | A broader movement combining hip and trunk motion. | Focused practice of hip internal and external rotation. Cleveland Clinic describes the front leg as working mainly the back of the hip, including the gluteal area, and the back leg as focusing more on the psoas region. |
| Access consideration | You need to be comfortable getting into and out of a lunge. | You need to tolerate the seated position with your legs arranged in opposite directions. |
| How standardized is it? | The name is commonly used for a lunge-and-rotation sequence, but the reviewed sources do not establish an authoritative standard protocol. | Cleveland Clinic describes a specific seated setup and ways to modify it. |
Which one should you start with?
Choose the World’s Greatest Stretch for a moving warm-up
Choose it when you want a flowing sequence rather than a held seated position, and a lunge is comfortable for you. The movement can involve the hips and torso together. Because the name does not define one formally standardized routine, follow a version whose movements you can perform with control instead of assuming every version is identical.
Choose 90/90 for focused hip-rotation practice
Choose 90/90 when your immediate aim is to practice hip rotation and you can sit with your legs positioned comfortably. Cleveland Clinic physical therapist Dawn Lorring describes its purpose as mobility and allowing muscles to relax and lengthen. This describes the exercise’s rationale, not proof that it treats pain or produces a particular outcome.
You can use them for different purposes
You do not have to choose one stretch forever or perform both in every session. They emphasize different movement patterns, so pick the one that suits the activity and your comfort that day. The available evidence does not show that one of these named stretches produces better results than the other.
#1 Best Overall
- Extra thick, cushy floor mat in Black for yoga, gym, and everyday exercise
- 1/2 inch thickness offers comfortable padded support and shock absorption; textured surface provides extra traction
- Durable foam construction offers stretchability and springs back into shape
- Elastic strap for secure rolled-up mat storage and easy over-the-shoulder carrying
- Wipes clean easily
How to do and modify the 90/90 hip stretch
Cleveland Clinic advises warming up first. Use the position as a controlled mobility stretch rather than forcing your knees or hips into a shape they cannot comfortably reach.
- Sit with one leg in front of you and the other directed to the side or behind you, with both knees bent about 90 degrees.
- Keep your torso upright rather than leaning to one side.
- Hold the position for 20 to 60 seconds, then switch the legs’ positions and repeat.
- If sitting upright is difficult, raise your pelvis on a yoga block or pillow.
- If the front knee does not rest comfortably, place support beneath it instead of pushing it toward the floor.
When to avoid 90/90 or get individual advice
Cleveland Clinic says the 90/90 stretch is not recommended for people with hip impingement or a hip or knee replacement. If you have a knee problem, including a meniscus tear or arthritis, you may need a lower-strain alternative. This is source-specific guidance about the 90/90 stretch; it should not be treated as a blanket safety ruling for every variation of the World’s Greatest Stretch.
Rank #2
- THICK 1/2-INCH NBR FOAM CUSHIONING – High-density NBR foam creates a soft, supportive surface with generous cushioning between you and hard floors. Comfortable under knees, elbows, hips, and your back during yoga, Pilates, stretching, core exercises, and floor workouts.
- VERSATILE YOGA & EXERCISE MAT – The 68" x 24" cushioned surface is ideal for yoga, Pilates, stretching, sit-ups, planks, mobility work, bodyweight exercises, and everyday home fitness. The thick NBR foam makes it especially comfortable for exercises performed on your knees, back, hands, or elbows.
- LATEX-FREE NBR FOAM & EASY CARE – Made from high-density NBR foam without latex, this cushioned exercise mat is mold and mildew resistant for easier everyday care. The low-maintenance surface wipes clean after workouts, helping keep your yoga and fitness space fresh and ready for your next routine.
- SOFT SURFACE FOR ADDED GRIP – The textured surface helps provide grip and stability during yoga poses, Pilates, stretching, planks, core exercises, and other floor workouts, helping you stay comfortable and supported as you move.
- CARRY STRAP FOR EASY STORAGE & TRANSPORT – Roll up the flexible NBR mat and secure it with the included carrying strap for convenient storage at home or easy transport to the gym, studio, or fitness class.
- Stop if the position causes pain or a pinching sensation, or if discomfort lingers afterward.
- If you have persistent symptoms or a diagnosed condition, ask a qualified clinician for advice suited to you rather than pushing through discomfort.
The Cleveland Clinic explanation discusses mobility, not proof that either stretch resolves back, knee, ankle, or foot pain. Do not treat either movement as a substitute for assessment or care for persistent pain.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.What evidence can—and cannot—tell you
A 2023 systematic review and meta-analysis, Acute Effects of Various Stretching Techniques on Range of Motion, reported a small increase in range of motion for most measures after one stretching bout compared with control (effect size −0.555; 95% confidence interval −0.677 to −0.434; p < 0.001). It found no significant change in the hip-adductor test, and its subgroup analyses found no significant differences by stretching technique, intensity, training status, or sex. These are general acute findings, not a direct test of the World’s Greatest Stretch against 90/90.
Recommended Free Tools
Rank #3
- EXTRA THICK 2-INCH HIGH-DENSITY FOAM – Premium thick exercise mat engineered for superior cushioning and impact absorption; ideal for gymnastics mats for tumbling, karate practice, stretching, aerobics, yoga, and strength workouts. A dependable exercise mat 2 inch thick for enhanced joint support during home or gym training.
- SAFE & NON-TOXIC 10P FREE MATERIALS – Made 100% free from 10 harmful phthalates (10P), lead, and mercury, helping create a healthier workout environment for adults and kids, making it ideal as a kids gymnastics mat, gym mat for kids, therapy mat, or floor mats for kids and home workouts.
- FOLDABLE DESIGN WITH HANDLES – Convenient folding exercise mat with built-in nylon handles for easy transport and compact storage. This foldable workout mat works perfectly as a folding gym mat, tumble mats for kids, or thick workout mat for home use.
- CONNECTABLE & EXPANDABLE WORKOUT SPACE – Hook & loop closures securely attach multiple folding gym mats together to create a larger gymnastics floor or padded flooring area. Ideal for gymnastics mats for home and versatile exercise floor mat setups.
- TRUSTED FITNESS BRAND – CAP has been a leader in strength and fitness equipment for decades, offering barbells, weight plates, dumbbells, kettlebells, benches, racks, yoga mats, and home gym essentials designed for durability, performance, and value.
A separate 2021 systematic review and meta-analysis, Strength Training versus Stretching for Improving Range of Motion, included 11 articles and 452 participants. It found no significant difference between strength training and stretching for range-of-motion gains, while noting that the included study designs, populations, and protocols were heterogeneous. This cautions against assuming stretching is the only route to greater range of motion.
The 2023 clinical practice guideline for nonarthritic hip joint pain recommends assessing hip range of motion and strength and describes exercise-based, multimodal care. It does not compare these two stretches. Taken together, these sources support matching a stretch to the movement you want to practice—not ranking either named exercise as more effective.
Quick Recap
Best Value
- EXTRA THICK FOR COMFORT AND BALANCE: Solana firm 1⁄2-inch extra thick fitness mat w/ mat strap alleviates stress on pressure points such as joints, hips, hands, and knees. 72" x 24" x 1⁄2"
- NON-SLIP SURFACE: Solana's non-slip material keeps you steady and balanced while staying securely on the floor, preventing injury and allowing you to focus on your practice or workout.
- DURABILITY: Solana's thick, durable material allows for everyday use, regardless of the intensity of your exercise. Ideal for your home or studio practice.
- BPA FREE: Our products are free of Phthalate, heavy metals and latex. Your mat may initially release a harmless odor. If so, unroll your mat and air it for a day or two before using.
- EASY TO CLEAN: Solana is easy to keep clean and fresh for your next workout. Use a mix of gentle soap and water, wipe clean, and hang it to dry. Do not submerge.
Rank #4
- EXTRA THICK FOR COMFORT & BALANCE: Solana firm 1-inch extra thick fitness mat w/ mat strap alleviates stress on pressure points such as joints, hips, hands, and knees. Solana measures 72" X 24" X 1".
- NON-SLIP GRIP: Solana's non-slip material keeps you steady and balanced while staying securely on the floor. The innovative design helps prevent injury and allows you to focus on your practice or workout.
- DURABLE & PORTABLE: Solana's thick, durable material allows for everyday use, regardless of the intensity of your exercise. Solana comes equipped with a nylon carrying strap so you can easily transport it from your home practice to studio salutations.
- FREE OF HARSH CHEMICALS: Our products are free of Phthalate, heavy metals and latex. Your mat may initially release a harmless odor. If so, unroll your mat and air it for a day or two before using.
- EASY TO CLEAN: Solana is easy to keep clean and fresh for your next workout. Use a mix of gentle soap and water, wipe clean, and hang it to dry. Do not submerge.
Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on Amazon at the time of purchase will apply.
