14/12/2025
If you’re in your 30s but your hips feel like they’re 70… this is for you!
That stiffness when you get out of the car.
That tight, jammed feeling at the front of the hip.
That lack of rotation when you squat, run, kick, or train.
That’s not “just getting older.”
That’s hips that have lost rotation, control, and exposure to full ranges over time.
Most people try to fix stiff hips by stretching harder — but stretching alone doesn’t teach your hips how to control movement. And without control, stiffness always comes back.
These are 3 exercises we use regularly to restore hip health:
1️⃣ 90/90 hip rotations
Restores internal and external rotation — the foundation for pain-free squatting, running, and changing direction.
2️⃣ World’s Greatest Stretch (hip flexor focus)
Opens the front of the hip, especially for people who sit a lot, train hard, or feel “stuck” in extension.
3️⃣ Hip CARs (Controlled Articular Rotations)
This is where the magic happens — teaching your nervous system to own the range you’re trying to regain.
If you don’t move your hips through these ranges… your body adapts by stiffening them.
And then we wonder why simple things start feeling hard.
You don’t need to feel “old” at 30.
You just need to start moving like your joints were designed to.
Consistency > intensity.
A few minutes a day beats ignoring it for years.
