A 6-minute morning routine that restores hip mobility faster than stretching on the floor after age 55

Each morning, our trainers share a simple standing routine designed to restore hip mobility.

If your first few steps in the morning feel stiff and cumbersome, you’re not alone. The hip joint is one of the most important joints for movement in the body, but it often loses mobility as we age due to decreased physical activity, muscle tension, and natural changes in joint structure.

Research shows that reduced hip mobility can affect daily activities such as walking, climbing stairs, bending over, and getting in and out of a car. Over time, this stiffness can also put additional strain on surrounding areas of your body, such as your knees and hips.

Fortunately, you don’t have to do long stretches on the floor to restore hip mobility. Instead, performing dynamic movements while standing may be a more effective and sustainable approach to improving morning hip mobility and joint health, as it helps improve hip range of motion and activates multiple muscle groups that support the hip joint.

We chatted below James Bickerstaff, CPTOriGym’s personal trainer shares a highly effective 6-minute morning routine that will restore hip mobility in no time. “Gentle movements when standing up can help wake up your lower back and encourage it to move more freely,” explains Bickerstaff. “They promote circulation and help joints move through their natural range of motion.”

Read below for exercises and detailed instructions. (Next: If you can hold the bridge for this long after age 55, your core strength is at the top level.. )

standing hip circle

The hip circle is a dynamic movement that moves the hip joints in multiple directions. “Standing hip circles are a gentle way to wake up your hips first thing in the morning by providing lubrication to avoid stiffness,” says Bickerstaff.

manner:

1. Stand tall with your feet hip-width apart.
2. Place your hands on your hips and relax your shoulders.
3. Tighten your core slightly to stabilize your upper body.
4. Move your hips in a slow circular motion.
5. Make large circles with your pelvis, keeping your torso relatively still.
6. Once you have completed 8-10 laps, switch directions.
7. Complete two sets in each direction, resting 20 to 30 seconds between sets.

standing knee drive

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Standing knee drives activate your hip flexors, the muscles responsible for lifting your thighs. These muscles are important for walking, climbing stairs, and maintaining balance.

“Standing knee drives activate the hip flexors, promoting a full range of motion and improving balance at the same time,” says Bickerstaff.

manner:

1. Stand upright with your feet hip-width apart.
2. Keep your posture high and your shoulders relaxed.
3. Tighten your core to stabilize your torso.
4. Slowly raise one knee towards your chest.
5. Pause for 1-2 seconds at the beginning of the movement.
6. Lower your legs with control.
7. Repeat this movement with the opposite leg.
8. Perform two sets of 10 to 12 repetitions per leg. Rest 30-45 seconds between sets.

standing hip hinge

Hip hinges are essential for safely bending, lifting, and performing a variety of daily tasks as we age. “These restore functional mobility to the hip joint by teaching it to move independently of the hip and assisting with various tasks such as bending and lifting,” Bickerstaff explains.

manner:

1. Stand with your feet shoulder-width apart.
2. Place your hands on your hips.
3. Keep your spine neutral and your chest high.
4. Push your hips back, keeping your knees slightly bent.
5. Lower your torso slightly forward while moving your hips back.
6. Stop when you feel a stretch in the back of your hips and hamstrings.
7. Squeeze your butt and return to a standing position.
8. Do 2 sets of 10-12 reps, resting 30-45 seconds between sets.

side leg swing

Swinging your legs to the side helps open your outer hips. “The side legs reduce stiffness and improve lateral mobility, which is essential for everyday activities such as getting in and out of a car,” says Bickerstaff.

manner:

1. Stand next to a wall or chair for support.
2. Keep your torso upright and your core tight.
3. Shift your weight to one foot.
4. Swing your opposite leg to the side.
5. Bring your legs back toward the midline of your body.
6. Maintain smooth, controlled movements throughout the movement.
7. Don’t swing too quickly or twist your torso.
8. Complete two sets of 12 to 15 swings per leg. Rest 20-30 seconds between sets.