A short exercise routine combining hip movements, abdominal strengthening and gentle stretches may help counter stiffness associated with prolonged sitting, with fitness experts emphasizing controlled movement and regular activity to maintain flexibility and support the lower back.
By yourNEWS Media Newsroom
Hours spent working at a desk, driving or relaxing on the couch can leave the hips feeling tight and the lower back uncomfortable, particularly when the body has remained in the same position for extended periods. A 10-minute exercise routine developed by certified personal trainer Amber Yang offers a way to introduce movement into the day while strengthening muscles that support the hips, pelvis and spine.
The routine, published by The Epoch Times on Oct. 8, combines controlled leg movements, abdominal exercises, plank variations and hip flexor stretches. It is intended for people experiencing ordinary stiffness associated with inactivity and requires no specialized fitness equipment.
At the center of the exercises is the relationship between the hip flexors and the core muscles that stabilize the torso. Both groups contribute to everyday activities such as standing, walking, climbing stairs and bending. When movement is limited for long periods, some people experience discomfort or a temporary reduction in their usual range of motion.
One particularly important muscle is the psoas, which originates along the lower spine and joins the iliacus muscle before attaching to the thigh bone. Together, these muscles form the iliopsoas, a major hip flexor responsible for helping lift the leg toward the torso.
The psoas also contributes to stabilization around the lumbar spine, making it relevant to coordinated movement involving the hips and lower back. Although tightness in this region is frequently associated with prolonged sitting, discomfort can have several causes and does not necessarily indicate a shortened or weakened psoas.
During sitting, the hips remain flexed for extended periods while the muscles responsible for standing and walking perform relatively little activity. When a person rises after several hours, the transition to an upright position can make stiffness more noticeable.
The discomfort is not necessarily a consequence of aging. Younger adults who spend substantial time at computers or remain physically inactive can experience similar symptoms, while older adults who maintain regular movement may retain considerable flexibility and strength.
An earlier exercise program developed by Yang also emphasized the importance of strengthening the abdominal, gluteal and back muscles rather than relying exclusively on changes in sitting posture.
Those muscles help control the position of the pelvis, support the spine and coordinate movements between the upper and lower body. Maintaining their strength can improve the body’s capacity to perform daily activities comfortably.
Yang’s newer routine applies that approach through exercises that alternate between strengthening and stretching. Rather than focusing solely on stretching the front of the hips, it incorporates movements that challenge abdominal control and leg coordination.
The sequence begins with leg circles performed while lying on the back. Participants raise the legs and move them through controlled circular patterns, first on one side and then the other. The exercise challenges the abdominal muscles to stabilize the pelvis while the hips move.
The circles should remain small enough to prevent the lower back from arching excessively or lifting away from its supported position. Maintaining control is more important than making the circles large or completing them quickly.
The routine then moves into abdominal exercises involving straight and bent legs.
During a straight-leg crunch, the participant lies on the back with the legs elevated and gently lifts the upper torso while engaging the abdominal muscles. The movement is performed without pulling on the neck or forcing the head forward.
The bent-knee crunch follows a similar principle but changes the position of the legs, allowing participants to challenge abdominal control with a different body arrangement.
These exercises recruit muscles that help stabilize the trunk during movement. However, they may not be appropriate for everyone, particularly individuals with certain back conditions or discomfort during spinal flexion.
Participants can reduce the range of motion or substitute a gentler exercise when necessary.
A backward rolling movement follows the crunches, introducing controlled spinal and pelvic movement. Rather than using momentum to rock forcefully, the objective is to maintain coordination while shifting the body through a comfortable range.
The routine then progresses to a seated bicycle crunch, bringing the legs and torso into coordinated motion. By alternating the movement of the knees, participants engage the abdominal muscles while challenging hip mobility.
Seated leg raises provide another strengthening component. With the torso upright, participants lift one leg at a time and lower it slowly, first on the right and then on the left.
Although the movements may appear simple, keeping the trunk steady while raising the leg can challenge the hip flexors and supporting abdominal muscles. People who find the exercise difficult can begin with a smaller lift and gradually increase the movement as their strength and coordination improve.
The sequence subsequently introduces mountain climbers, which are performed from a plank position.
With the hands placed beneath the shoulders and the body supported by the arms and feet, participants bring one knee toward the chest before returning it to the starting position and alternating legs.
The exercise combines movement at the hips with stabilization of the abdomen and shoulders. Performing the movement slowly can help prevent excessive shifting of the hips or sagging through the lower back.
A related movement, the spiderman plank, involves bringing each knee toward the elbow on the same side of the body while maintaining a supported plank position.
This variation introduces additional hip movement and requires the abdominal muscles to resist unwanted rotation of the torso.
Plank-based exercises can be useful alternatives to some traditional abdominal movements because they strengthen muscles around the spine without requiring repeated bending through the lower back.
Guidance from NHS physiotherapy services emphasizes maintaining a stable body position during planks, keeping the hips level and preventing the lower back from dropping.
For individuals who cannot comfortably maintain a full plank, placing the knees on the floor or elevating the hands on a stable surface may reduce the difficulty.
The final portion of Yang’s routine focuses on the hip flexors through stretching performed in a lunge position.
A participant places one foot forward while lowering the opposite knee toward the ground. With the torso upright and the pelvis controlled, the hips shift gently forward until a stretch is felt across the front of the hip on the trailing-leg side.
The movement is then repeated with the legs reversed, providing a stretch for both sides.
A folded towel or cushion beneath the rear knee can improve comfort, while a chair or wall may provide additional balance support.
The aim is to create a gentle stretching sensation rather than forcing the hip into an extreme position.
The Kent Community Health NHS Foundation Trust’s exercise guidance similarly recommends lunge-based hip flexor stretching, with controlled positioning and holds of approximately 30 seconds.
Together, the exercises target several important elements of movement: the ability to move the hips through a comfortable range, maintain abdominal control and coordinate the legs with the torso.
The routine does not rely on weights, resistance machines or specialized equipment, making it accessible for many people exercising at home.
Its short duration may also make it easier to incorporate into a regular schedule than a longer workout.
However, the benefits depend on appropriate technique, consistency and individual physical capabilities. A 10-minute session may be useful for mobility and muscle activation, but it should not be regarded as a replacement for broader physical activity, cardiovascular exercise or strength training.
The American College of Sports Medicine recommends regular movement throughout the day, particularly for individuals who spend extended periods sitting. Its guidance on managing joint stiffness and maintaining activity notes that even mild activities such as walking can help reduce stiffness and improve comfort.
That recommendation is relevant because sitting-related discomfort is not always best addressed through a single exercise session. Breaking up prolonged periods of inactivity with short walks, standing breaks or gentle movements gives the joints and surrounding muscles more frequent opportunities to change position.
A person working at a desk, for example, may find it helpful to stand and walk periodically rather than remaining seated continuously until the workday ends.
Such interruptions can complement a structured mobility routine by reducing the amount of uninterrupted time spent in one position.
Exercise technique remains especially important for beginners and people returning to physical activity after an extended period of inactivity.
Yang advises participants to begin with smaller movements, maintain a comfortable range of motion and increase the difficulty gradually rather than attempting to complete every exercise at maximum intensity.
Breathing should remain steady, with participants avoiding unnecessary breath-holding during abdominal movements and stretches.
A gentle pulling sensation during stretching may be expected, but sharp pain, numbness or pain radiating down the leg should not be ignored.
Those symptoms can indicate problems that require evaluation beyond an ordinary mobility exercise program.
People who experience persistent or worsening pain should consult an appropriate health professional, particularly if symptoms interfere with walking, standing or normal daily activities.
Individuals recovering from surgery, living with significant spinal conditions or managing existing hip injuries may also require modified exercises based on professional guidance.
The routine has not been presented as a treatment for a diagnosed medical condition, and its inclusion of hip flexor stretching should not be interpreted as evidence that the psoas is responsible for every case of lower back or hip discomfort.
Instead, it offers a practical combination of movements intended to maintain mobility and strengthen supporting muscles.
The distinction matters because hip stiffness can arise from several factors, including inactivity, muscle fatigue, joint conditions and changes in physical activity. Different causes may require different approaches.
Likewise, a sensation of tightness does not necessarily mean that a muscle has permanently shortened. In some cases, regular movement and improved strength may be as important as stretching.
An effective approach to everyday mobility therefore often involves combining flexibility exercises with muscle strengthening and frequent movement throughout the day.
Yang’s program reflects that balance by beginning with controlled leg motions, progressing through abdominal and plank exercises, and finishing with stretches that allow the hips to move into extension after prolonged periods of sitting.
The activities also provide an opportunity to practice coordinating the torso and lower body, a skill used repeatedly in ordinary movements such as climbing stairs, rising from a chair and walking.
For people whose schedules leave little time for exercise, the routine demonstrates how a brief period of movement can incorporate several physical functions without requiring a gym or extensive equipment.
The exercises can be adjusted according to fitness level, with smaller leg circles, modified crunches, supported planks and gentler lunges providing alternatives for those who need them.
Progress can be gradual, emphasizing comfortable and controlled movement rather than speed or the number of repetitions completed.
Although the routine lasts only 10 minutes, its broader message concerns the value of regular physical activity in a lifestyle dominated by prolonged sitting.
Maintaining hip mobility and core strength is an ongoing process, and isolated stretching sessions are unlikely to compensate fully for extended inactivity.
A combination of walking, resistance exercise, mobility work and periodic breaks from sitting provides a more comprehensive approach to maintaining physical function.
For individuals who frequently notice stiffness after a workday, commute or prolonged period of sitting, a brief routine may provide a convenient starting point.
The goal is not to force greater flexibility or eliminate all discomfort immediately, but to gradually improve movement control, preserve range of motion and maintain the muscular support needed for everyday activities.
As modern work and leisure continue to involve substantial time spent seated, exercises that encourage regular movement may offer a practical way to support long-term mobility without demanding major changes to a person’s daily schedule.
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