How I Keep My Hips and Back Pain-Free in 10 Minutes a Day
This 3-Stretch Routine Fixed My Hips and Back
If you’ve followed me for a while, you know I’ve never been the “stretching guy.” Back in my early lifting days, everyone said to stretch before training. And every time I did, I’d end up tweaking something.
Eventually, I realized static stretching before lifting wasn’t helping, it was hurting. So, I quit doing it altogether. But now I'm giving it another go with this 3-stretch routine.
I started adding 6–12 minutes of stretching post-workout or before bed, and it’s been a total game-changer for recovery, mobility, and overall performance.
Here’s my simple 3-move routine:
#1: Couch Stretch (1–2 minutes wach side)
Get your foot as flat as possible against the wall, with your knee as close as you can get it. You’ll feel this one deep through your quads and hip flexors. This helps open you up after a long day of sitting, squatting, or lunging.
#2: Adductor Hip Stretch (1–2 minutes each side)
Extend one leg straight out to the side with your foot flat. Sit your hips back and let that stretch pull through your inner thigh. This one’s money for keeping your hips loose and pain-free.
#3: Deep 5 Stretch (1–2 minutes each side)
Get into a deep lunge, bring your front knee up and across slightly, and really dig into the glute. This one hits deep... especially if you’ve been crushing lunges or squats.
Why it works
These stretches target the muscles that take the most beating, your hips, quads, and glutes. When you keep these areas loose and mobile, you move better, recover faster, and stay strong longer.
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