Limited hip mobility — common in desk-bound modern life — cascades into back pain (lumbar compensates), knee issues (mechanics shift), and reduced strength gains (squat and deadlift compromised). Daily hip mobility work prevents most of this.
Simple daily hip mobility routine
Couch stretch (hip flexors, 60 seconds each side). 90-90 stretch (rotators, both sides). World's greatest stretch (full body, both sides). Pigeon pose (gluteal mobility). Total time: 5-7 minutes daily.
Where most hip mobility goes wrong
Sporadic long sessions instead of daily short ones. Pushing too hard into pain (small consistent work beats heroic stretching). Skipping the small daily routine because longer sessions feel more productive. They aren't.
Five minutes daily of hip mobility for 8 weeks produces measurable change. Most women find back pain, hip stiffness, and squat depth all improve simultaneously.