Avoid Atrophy!Movement breaks and stretching
Hip movement break — article adaptation
1 round · about 5 min each
Inspired by NYT reporting: https://www.nytimes.com/2026/01/12/well/move/pain-prevention-workout.html . Roundup hip theme; our supported movement selection, not a mobility test or treatment. Our selections, targets and timing are draft adaptations, not a reproduction, treatment plan, reviewed dose or publisher endorsement.
Round 1: Equipment: Sturdy chair. No equipment listed.
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Get reminders for this routineThe rounds
Adapted movement practice
Rest as needed; time is an estimate. Use stable supports and manageable weights. Stop for pain, dizziness or unusual breathlessness.
- Leg swings6 each side
Equipment: Sturdy chair.
How to do it
Hold a chair or wall. Swing one leg forward and back in a relaxed arc, gradually going a little higher. Switch legs.
Find a video - Standing leg raise to the back8 each side
Equipment: Sturdy chair.
How to do it
Hold a chair. Keeping your body upright, lift one straight leg behind you a few inches, squeeze, and lower.
Find a video - Standing side leg raise8 each side
Equipment: Sturdy chair.
How to do it
Hold a chair. Keeping your toes forward, lift one leg out to the side a few inches and lower it slowly.
Find a video - Hip hinge8
No equipment listed.
How to do it
Stand tall with a slight knee bend. Push your hips straight back, keeping your back flat, until you feel your hamstrings, then stand.
Find a video
Stop if anything causes sharp pain, dizziness, or chest discomfort. If you have a health condition, an injury, or have not exercised in a long time, check with your doctor first.