These two stretches will "life-proof" your hips if you sit all day, according to an expert trainer

Try these two simple moves if you feel tight after a day at your desk

A woman on a yoga mat performs a hip mobility move. Both her legs are bent at right angles and resting on the floor; one is in front of her and the other is out to the side. Her hands rest on the floor and she is smiling.
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Many people assume that only big injuries cause long-term damage but in reality, it’s daily wear and tear that often leads to persistent aches and pains.

One of the biggest culprits? Sitting too much. The human body isn’t designed to stay seated all day, and over time, this can cause a range of problems, limit hip mobility, and weaken the muscles that support the joint.

Trainers Milad and Ryan, founders of Tailored Fit PT, recently shared two simple yet effective exercises they say everyone who spends hours sitting—whether that’s at a desk or driving—should be doing.

According to the trainers, these stretches will "life-proof your hips”, improving your mobility and reducing the damage of prolonged sitting.

How to do the two-move hip mobility routine

A post shared by Coach Milad and Ryan ▪️Fitness and Nutrition Coach (@tailoredfitpt)

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You don't need any equipment to do this routine, just a bench or couch. If you have sensitive knees, a rolled up yoga mat or blanket can provide extra support.

Couch stretch: Milad and Ryan recommend moving in and out of the stretch 20 times, then holding for one minute on each side.

Hip swivel: Perform 15 reps, then hold for a minute on each side.

These are some of the best hip stretches to undo the damage of sitting. Team them with some hip-strengthening exercises to build a robust lower-body that can handle the rigors of everyday life.

Why you need to "life-proof" your body

You're probably aware that you have to train for a race, fitness goal or a new personal best in the gym but it's also necessary to train for everyday movement—something many people overlook.

Incorporating mobility work, like these stretches, into your routine can help reduce stiffness, prevent achiness or niggles in your muscles and joints and keep your body moving well for years to come.

Supporting everyday movement becomes even more important as you age, helping to maintain balance, reduce the risk of falls and support overall mobility.

Try adding this routine to your week to start seeing improvements in your hips.

Alice Porter
Contributor

Alice Porter is a freelance journalist covering lifestyle topics including health, fitness and wellness. She is particularly interested in women's health, strength training and fitness trends and writes for publications including Stylist Magazine, Refinery29, The Independent and Glamour Magazine. Like many other people, Alice's personal interest in combining HIIT training with strength work quickly turned into a CrossFit obsession and she trains at a box in south London. When she's not throwing weights around or attempting handstand push-ups, you can probably find her on long walks in nature, buried in a book or hopping on a flight to just about anywhere it will take her.

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