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

A trainer shares a brisk walking routine designed to restore hip mobility every morning.

If the first few steps in the morning feel stiff and cumbersome, you’re not alone. The hips are one of your body’s most essential joints for movement, and often lose mobility with age due to decreased physical activity, muscle stiffness, and natural changes in joint structure.

Studies suggest that decreased hip mobility can affect daily activities such as walking, climbing stairs, going down, and getting in and out of a car. Over time, this stiffness can also put additional stress on surrounding areas of your body, including your knees and lower back.

Fortunately, restoring hip mobility does not require prolonged periods on the floor. Instead, performing dynamic movements while standing may be the most effective and sustainable way to improve hip mobility and joint health in the morning, as they can improve hip joint range of motion while activating multiple muscle groups that support the hip joint.

Below, we spoke to him James Bakerstaff, CPTa personal trainer at Ore Gym, who outlines a highly effective 6-minute morning routine that restores hip mobility in no time. “Gentle standing movements can help wake up the bowels and encourage them to move freely,” Bakerstaff explains. “They improve circulation and help joints move through their natural range of motion.”6254a4d1642c605c54bf1cab17d50f1e

Read on for exercises and detailed instructions. (later on: If you can hold that long bridge after 55, your main strength is high.)

Standing hip circles

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

How to do it:

1. Stand tall with your feet hip-width apart.
2. Place your hands on your hips 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 hips while keeping your torso relatively still.
6. Complete 8 to 10 circles, then switch directions.
7. Complete 2 sets on each side, resting 20 to 30 seconds between sets.

Kneeling driving

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

“Standing knees activate the hip flexors, encouraging them to go through a full range of motion, while improving your balance,” says Bakerstaff.

How to do it:

1. Stand straight with your legs hip-width apart.
2. Keep your posture tall and your shoulders relaxed.
3. Engage your core to stabilize your core.
4. Slowly lift one knee toward your chest.
5. Hold for one to two seconds at the top of the movement.
6. Lower your leg back down with control.
7. Repeat the movement with the opposite leg.
8. Perform 2 sets of 10 to 12 repetitions on each leg. Rest 30 to 45 seconds between sets.

Standing hip hinges

Hip joints are essential for safe bending, lifting, and many daily tasks as you get older. “This restores the functional range of motion of your hip, by teaching the hips to move independently of the lower back, helping with a variety of tasks such as bending and lifting,” Bakerstaff explains.

How to do it:

1. Stand with your feet shoulder-width apart.
2. Place your hands on your feet.
3. Keep your spine neutral and your chest extended.
4. Push your legs back while keeping your knees slightly bent.
5. Lower your torso slightly forward as your legs move back.
6. Stop when you feel a strain in the back of your hips or hamstrings.
7. Return to standing by squeezing your glutes.
8. Perform 2 sets of 10 to 12 repetitions, resting 30 to 45 seconds between sets.

Side leg swings

Side leg swings help open up your outer core. “A side brace reduces stiffness and improves neck mobility, which is essential for everyday movements like getting in and out of the car,” says Bakerstaff.

How to do it:

1. Stand next to a wall or chair for support.
2. Keep your torso straight and your core tight.
3. Shift your weight to one leg.
4. Turn your opposite leg to the side.
5. Bring your foot back to the midline of your body.
6. Maintain a smooth, controlled motion throughout the movement.
7. Avoid going too fast or twisting your torso.
8. Complete 2 sets of 12 to 15 on each leg. Rest 20 to 30 seconds between sets.