Trainer’s 6-Minute Morning Routine

The trainer shares a quick standing routine designed to restore hip mobility every morning.

If those first steps in the morning feel stiff and heavy, you’re not alone. Paws are one of your body the most important joints for movementand often loses mobility with age due to reduced physical activity, muscle tension and natural changes in joint structure.

Studies they propose to reduce it 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 extra stress on surrounding areas of your body, including your knees and lower back.

Fortunately, restoring hip mobility doesn’t require stretching routines on the floor. Instead, perform dynamic movements standing postures can be a more effective and sustainable approach to improving hip mobility and joint health in the morning because they can help improve hip joint range of motion and activate multiple muscle groups that support the hip joint.

Below, we James Bickerstaff, CPTpersonal trainer in OriGymwhich reveals a highly effective 6-minute morning routine that will restore hip mobility in no time. “Gentle standing movements can help wake up the legs and get them moving more freely,” explains Bickerstaff. “They promote circulation and help joints move through their natural range of motion.”

Read on for detailed exercises and instructions. (Next: If you can hold onto money beyond 55 years, your core strength is at a high level.)

Standing hip circles

Hip circles are a dynamic movement that allows your hip joints to move through multiple directions. “Standing hip circles provide a gentle way to wake up your hip joints in the morning by providing lubrication to prevent stiffness,” says Bickerstaff.

How to do it:

1. Stand tall with your feet hip-width apart.
2. Place your hands under you and keep your shoulders relaxed.
3. Engage your core slightly to stabilize your upper body.
4. Slowly move your hips in a circular motion.
5. Draw a large circle with your pelvis while keeping your torso relatively still.
6. Complete 8 to 10 rounds, then switch directions.
7. Do 2 sets in each direction, resting 20 to 30 seconds between sets.

Standing knee drive

The squat activates your hip flexors, the muscles responsible for lifting your thigh. These muscles are important for walking, climbing stairs, and maintaining balance.

“Standing knee drives activate the hip flexors and encourage them to move through their full range of motion while improving your balance,” says Bickerstaff.

How to do it:

1. Stand with your feet hip-width apart.
2. Keep your posture tall and your shoulders relaxed.
3. Engage your core to stabilize your trunk.
4. Slowly drive one knee up towards your chest.
5. Pause at the top of the movement for one to two seconds.
6. Lower your leg back down with control.
7. Repeat the movement with the opposite leg.
8. Do 2 sets of 10 to 12 repetitions per leg. Rest 30 to 45 seconds between sets.

standing hip rings

6254a4d1642c605c54bf1cab17d50f1e

Hip hinges are important for safely bending, lifting, and performing many daily tasks as you get older. “These restore the functional range of motion in your hips by teaching kids how to move independently from behind and help with a variety of tasks like bending and lifting,” says Bickerstaff.

How to do it:

1. Keep your feet shoulder width apart.
2. Put your hands on your feet.
3. Keep your spine neutral and your chest up.
4. While keeping a slight bend in your knees, push your hips back.
5. Lower your torso slightly forward as your legs move back.
6. Stop when you feel a stretch in the back of your hips or legs.
7. Return to standing position by squeezing your hamstrings.
8. Perform 2 sets of 10 to 12 repetitions, resting 30 to 45 seconds between sets.

Side equipment

Side leg swings help open up your outer thighs. “The side leg reduces stiffness and improves lateral mobility, which is important for everyday movements like getting in and out of a car,” says Bickerstaff.

How to do it:

1. Stand against a wall or chair for support.
2. Keep your torso straight and your core tight.
3. Put your weight on one leg.
4. Step your opposite leg out to the side.
5. Bring your leg back to the midline of your body.
6. Maintain a smooth and controlled movement throughout the movement.
7. Avoid moving too quickly or twisting your trunk.
8. Do 2 sets of 12 to 15 repetitions per leg. Rest 20 to 30 seconds between sets.