# Tight Hips Reset After Sitting

A hip mobility routine for sitting, commuting, lifting, or running days. Stay patient and use support whenever the hips resist.

- URL: https://forma-web.online/routines/tight-hips-reset/
- Duration: About 7 min
- Admin slug: tight-hips-reset

## Before you start

Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.

## Exercises

### 1. 90-90 Hip Breathing

1 set · 35s hold · 10s rest · both sides

Sit in a 90-90 position and breathe tall. Use hands behind you and keep the front shin comfortable.

#### Steps
- Sit in a 90-90 hip position.
- Use hands behind you for support.
- Keep the front shin comfortable.
- Sit tall through the spine.
- Breathe slowly.

#### Cues
- Hands can support.
- Tall spine.
- Hips breathe.

#### Common mistakes
- Forcing the shin flat.
- Sitting through knee pain.
- Slumping heavily.

### 2. 90-90 Hip Switch

2 sets · 6 reps · 15s rest

Rotate knees from one 90-90 side to the other with control. Keep the motion smooth, not forced.

#### Steps
- Sit with knees bent in 90-90.
- Use hands behind you if needed.
- Rotate both knees to one side.
- Move through the middle with control.
- Rotate to the other side.

#### Cues
- Smooth switch.
- Use support.
- No forcing.

#### Common mistakes
- Rushing the transition.
- Forcing knees to the floor.
- Ignoring hip or knee pinch.

### 3. Frog Rock

2 sets · 8 reps · 15s rest

From a wide-knee position, rock hips back and forward. Keep the knees padded and the stretch mild.

#### Steps
- Place knees wide on padding.
- Support yourself on hands or forearms.
- Rock hips back gently.
- Return forward with control.
- Keep the stretch mild.

#### Cues
- Knees padded.
- Small rock.
- Mild stretch.

#### Common mistakes
- Taking knees too wide.
- Forcing hips backward.
- Letting knee discomfort build.

### 4. Pigeon Stretch

1 set · 40s hold · 10s rest · both sides

Use a modified pigeon or figure-four if needed. Keep the stretch in the glute and outer hip, not the knee.

#### Steps
- Set up a pigeon or modified figure-four.
- Support the body with hands or pillows.
- Keep the front knee comfortable.
- Let the outer hip stretch.
- Hold gently, then switch sides.

#### Cues
- Outer hip stretch.
- Support body.
- Knee comfortable.

#### Common mistakes
- Feeling the stretch in the knee.
- Forcing the shin angle.
- Collapsing into the lower back.

### 5. Cossack Squat Shift

2 sets · 5 reps · 20s rest · both sides

Take a wide stance and shift gently side to side. Keep the working foot grounded and use hands for balance.

#### Steps
- Stand in a wide stance.
- Use hands for balance if needed.
- Shift weight to one side.
- Keep the working foot grounded.
- Return through center and switch sides.

#### Cues
- Wide stance.
- Foot grounded.
- Use hands.

#### Common mistakes
- Dropping too deep.
- Letting the heel lift unintentionally.
- Twisting the knee inward.