Happy Sunday, !

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.

Extended 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 a busy individual over 40, those ripple effects can add up even faster.

Here is why your hips deserve a little extra attention:

• Sitting for long stretches shortens and tightens your hip flexors.
• Hormonal shifts in midlife can make joints feel stiffer and slower to recover.
• When hip mobility decreases, it affects balance, stability, and the way your body moves all day long.

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.

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.

The benefit of this move is that it opens up the deep hip rotators and improves flexibility.

2️⃣ Hip Flexor Stretch with Reach

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.

The benefit of this move is to release tight hip flexors from sitting and support posture.

3️⃣ Glute Bridge with March

Lie on your back, knees bent, feet flat. Lift your hips into a bridge. Slowly march one foot off the ground, then switch.

The benefit of this move is to strengthen the glutes while improving hip stability.

4️⃣ World’s Greatest Stretch

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 benefit of this move is to improve hip, hamstring, and spine mobility simultaneously.

👉 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.

Know someone who’s been saying their hips, back, or knees have been aching lately? Forward this over to them!

Join our monthly exclusive membership sessions to access the **Hip Mobility/Self-Assessment Webinar** and learn more practical exercises to unlock your hips and enhance movement for walking, sitting, sports, and more.

Keep up the good work,

Coach Lu 

Ludwight Rigueur, SMTh, SMTr, LMT, Qigong Instructor

Rigueur Soma Performance

w: https://rsomaperformance.com

e: ludwight@lurigueur.com

Booking Page: shor.by/RSPbookPage

https://bookme.name/RSomaTransform