If your hips feel tighter than they used to, you are in good company. It is one of the most common complaints for adults over 50. And according to Will Harlow, a physio who specializes in the over-50s, the fix may be simpler than you think.
Harlow recommended 10Almonds, a seven-move routine he calls the hip reset. You can do it lying on your back at home, and most of it requires nothing more than a pillow and a wall.
Start With a Quick Test
Before you begin, Harlow suggests testing your internal hip rotation, so you have something to compare to later. Sit near the edge of a sturdy chair with your knees bent and thighs level. Move each foot outward while keeping your thigh still. Notice how far it goes and how it feels. You will come back to this test after six weeks of practice.
The Seven Moves
All seven exercises begin with the same foundation: lying on your back with your feet flat against a wall and your knees bent. A pillow under your head is fine if you need it.
- Lower-back press. Gently press your lower back into the floor, engage your deep core and pelvic floor, and hold for five seconds. Relax and breathe normally.
- Alternating leg lifts. Press your lower back down, engage your core, and lift one foot away from the wall until you feel the first hint of stiffness, not pain. Hold briefly, lower it, and repeat on the other side.
- Pillow squeezes. Fold a pillow and place it between your knees. Press your lower back down, squeeze the pillow, hold briefly, then relax. This works the hip adductors and groin muscles.
- Pillow squeeze with leg lifts. Keep the pillow in place, press your lower back down, squeeze the pillow, and lift both legs away from the wall without rounding your spine. Lower them, relax, and repeat.
- Hip internal rotation with a pillow. Pillow still between your knees, lower back anchored, squeeze the pillow as you lift one foot from the wall and rotate your leg inward so your foot swings outward. Return your foot to the wall and alternate sides.
- Hip internal rotation without a pillow. Remove the pillow. Lower back anchored, lift one foot from the wall and rotate your leg inward while keeping the other foot in place. Return to start and repeat on the other side.
- Hip opener. Both feet against the wall, lower back anchored. Let one leg fall gently outward as far as your hip muscles comfortably allow. Bring it back in and alternate sides. Explore your range; do not force it.
Give It Six Weeks
Harlow advises doing this routine daily. After about six weeks, go back to that original seated test. Notice whether your hip rotates a little further. Notice how it feels compared to day one.
Small, consistent effort. That is what this is built on. And for something done on your back with a pillow, it just might be worth fifteen minutes of your day.
