Ready to have your mind blown? The average adult now sits 6.5 to 8+ hours per day, according to the CDC and workplace health research. Long sitting = tighter hip flexors + reduced mobility. When your hips are tight, it doesn’t just stay in your hips. It can show up as nagging knee pain, an achy lower back, and it can even affect your posture. And if you’re someone over 40, those ripple effects can add up even faster. Here is why your hips deserve a little extra attention: The good news? You don’t need hours of yoga to keep your hips healthy. Just a few minutes a few times a week can make a big difference. Below are 4 hip mobility moves worth saving (and doing regularly): 1️⃣ 90/90 Stretch 2️⃣ Hip Flexor Stretch with Reach 3️⃣ Glute Bridge with March 4️⃣ World’s Greatest Stretch Improves hip, hamstring, and spine mobility all at once. Aim to do these 3–4 times a week. They take less than 10 minutes, and your hips (and the rest of your body) will thank you. Mobility isn’t just about flexibility. It’s about moving with freedom, avoiding pain, and feeling strong and capable. If you're on a journey to transform your health and fitness but find it challenging to do it alone, Method3's personal training and nutrition coaching program might be the perfect solution for you. Give us a call today at (408)371-1212 to discover how our experienced and dedicated San Jose personal fitness trainers can guide you through the process. Let us help you take simple, sustainable steps towards achieving the results you desire. Find out if our program is the right fit for your goals and embark on your fitness transformation with us! Committed to Your Success, Method3 Fitness is conveniently located in San Jose. Our team of personal fitness trainers serve clients in Los Gatos, Campbell, Willow Glen and other surrounding Bay Area cities. If you found this blog useful, be sure to let us know and SHARE it on your favorite channel!
Sit with one leg bent in front of you at 90 degrees, the other bent behind at 90 degrees. Fold forward over the front shin. Hold for 30–45 seconds on each side.
Great for opening up deep hip rotators and improving flexibility.
Step into a low lunge with your back knee on the floor. Gently press hips forward and reach the same-side arm overhead. Hold 30 seconds per side.
Releases tight hip flexors from sitting and supports posture.
Lie on your back, knees bent, feet flat. Lift your hips into a bridge. Slowly march one foot off the ground, then switch.
Strengthens glutes while improving hip stability.
From a lunge position, place both hands on the ground inside your front foot. Rotate your torso towards your front leg, and reach your arm toward the ceiling. Hold 15–20 seconds, switch sides.
The Method3 Fitness Team