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If your hips are stiff or sore, this routine will only take you about 5 minutes a day to reactivate the muscles and get them healthy.

If you spend long hours at a desk, your glutes are napping. They won't have the strength to help you out when you need to squat, run, or other explosive leg power.

Exercise one will help you maintain good body alignment without thinking about it. The main cue is to keep this good alignment in mind while you're doing it. Keep everything above the hips relaxed during the muscle contraction. You can also do this sitting, which is a great hack to keep your glutes active while at your desk.

The second exercise will help you with low back pain as well. It's one that's important to keep your psoas active, which tends to shut off if you spend long hours at a desk.

For exercise three, stay tall and remember to keep in good alignment. The muscles you'll work here are essential for good stability, plus they'll help keep the head of your femur where it should be in the hip socket.

Exercise four in the routine starts off the active range of motion component to work the stiffness out of your hips. Remember to keep even pressure with your hips on the ground the whole time. It can be a little bit of an endurance challenge at first, but keep at it!

The fifth exercise in this routine is a functional movement pattern that will help train your balance and prevent groin pulls. Remember you want to pull, and not just push off.

The sixth exercise helps you with your squats and deadlifts. Even if you aren't weightlifting, these are movements that you'll need to keep healthy throughout your life.

If this video helped you, tap those like, subscribe, and notify buttons. You'll get exercises to fix everything from injuries to aches that most people chalk up to old age, and you'll improve your ability to keep moving freely and without pain for life.

IN THIS VIDEO

00:00 - Intro
00:50 - Why do hips get sore?
03:40 - Exercise 1 - Standing Glute Contraction (+ ReBUTT)
07:42 - Exercise 2 - Slumpy Psoas
10:44 - Exercise 3 - Standing Hip Rotation
14:10 - Exercise 4 - Supine Hip PNF
17:30 - Exercise 5 - Adductor ISO Lunge
20:00 - Exercise 6 - Reverse Lunge
22:40 - Routine summary
23:25 - Next steps

RESOURCES AND LINKS MENTIONED

How to Wake Up Your DEAD Feet (3 Exercises for Arch Strengthening:    • How to Wake Up Your DEAD Feet (3 Exer...  

Your Poor HIp Internal Rotation is WRECKING Your Knees:    • Your Poor Hip Internal Rotation is WR...  

4 Exercises to Fix Internal Snapping Hip Syndrome (Psoas strengthening):    • 4 Exercises to Fix Internal Snapping ...  

Hip Pain Solution: https://www.precisionmovement.coach/h... - restores hip pocket centration, easing hip pain, delaying replacement surgery, and helping to counteract sitting; designed with different exercises for different tiers of pain

ROM Coach app (free!):​ https://www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)

Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.