Although my hips have always been tight for many years, this season makes them feel even worse. I spend a lot of time at my desk, and I quickly become stiff during long sitting. When I run, I get small painful twinges, and when I walk, I take shorter uncomfortable steps. That familiar ache comes when you stand up slowly after spending too much time sitting. I am aware that mobility work is beneficial, but it must accommodate my schedule. I stick to 10-minute routines daily when I’m busy because they’re more manageable for me. For this reason, I tried a seven-minute hip mobility exercise taught by NASM-certified personal trainer Lindsey Bomgren. She claims that the exercise, which she posts under the handle nourish move love, will quickly and easily release tight hips without the need for any equipment. I noticed three significant changes in the way my hips felt every day after doing it on a regular basis consistently for three weeks.
Lindsey’s 7-Minute Hip Mobility Exercise
Lindsey’s hip mobility regimen consists of seven one-minute exercises. In the video, she emphasises that you can stop at any moment to dedicate more time to exercises that feel particularly helpful for your body. The regimen consists of:
- Knee drops with 90/90 internal rotation
- 90/90 pigeon position
- 90/90 rear knee and heel lifts
- hip circles on a tabletop
- Frog-shaped rocks
- Leg lifts in a V-shape
- Cossack squats
This sequence works well because it quickly moves your hips through a variety of positions and patterns. It focuses on both internal and external hip rotation, which are frequently disregarded but necessary for comfortable sitting running and walking. While frog rocks and tabletop hip circles improve range of motion in multiple directions, the 90/90 exercises reach deep into the hip capsule. The V-sit leg lifts and Cossack squats engage muscles to maintain extended positions properly, ensuring long-lasting mobility improvements. This routine strikes a balance between strength training and mobility.
Without forcing stretches, the hips felt looser.
The speed at which my hips relaxed naturally without the painful strain of deep stretching caught me off guard. Hip circles and 90/90 variations are used in the routine’s gradual progression between positions to gently and effectively increase flexibility. Everyday motions like getting out of a chair and walking farther comfortably felt more natural after just one week. It felt like a huge personal victory that by week three, the typical stiffness from sitting all day had significantly subsided already.
Enhanced Hip Mobility in Various Dimensions
This exercise goes beyond simple flexibility training. Exercises that push your hips through different ranges and keep your muscles active in deeper positions include Cossack squats and V-sit leg lifts. Over the course of three weeks, I saw improvement in previously felt-restricted internal and external rotation movements. Instead of feeling momentarily loose after just one session, my hips now feel balanced and supported throughout the day.
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Brief Length Promotes Consistency
Seven minutes may seem like a short time, but it’s actually quite short, which makes the routine easy to follow. It felt doable to fit in exercise before bed or during work breaks on hectic days when I might not have otherwise. Compared to sporadic longer workouts, maintaining this regimen nearly every day produced more noticeable positive results.
Final Decision
After three weeks, I now incorporate this routine into my mobility practice regularly on a regular basis. It is easy to maintain because of its short length daily, but it produces tangible noticeable results. This is a simple and efficient way to release tense hips quickly and increase general body mobility for anyone who spends a lot of time sitting down.
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