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Hips & mobility

Hips tighten quietly, mostly because sitting keeps them in one narrow range. This plan rotates a 90/90 hip sit, a slow two-minute stretch, a desk thoracic opener and a couch stretch through the week. Switch sides slowly and stay inside a pain-free range.

The rituals the planner picks

Typing “Tight hips, I want more mobility” reads as Mobility · Hips. These are the rituals the planner puts in that week — 4 of them, about 35 minutes across 5 days.

  1. 01

    90/90 hip sit 2 min · Hold still · seated

    Sit with both knees bent at 90°. Switch sides slowly and stay tall through the chest.

    Sit on the floor with the front and back knee both bent near 90°. Switch sides without using your hands if you can. Minimum version: one side, slowly.

    Inspired by Kelly Starrett — The Ready State

    Use your hands to switch if the hips complain. Pain-free only.

  2. 02

    Stretch 2 min · Short steps · standing

    Quick stretch to release tension

    Reach tall, breathe into the ribs, then move through the tightest area slowly and without forcing range. Minimum version: the reach and the fold.

    Inspired by Kelly Starrett — The Ready State

    Stay in a pain-free range and stop for sharp or radiating pain.

  3. 03

    Desk thoracic open 1 min · Hold still · standing

    Hands on a desk, sit the hips back, and let the chest drop between the arms.

    Hands on the desk, walk the feet back, and let the chest sink. Slow breaths into the upper back.

    Inspired by Kelly Starrett — The Ready State

    Gentle range only. Back off if the upper back or neck pinches or tingles.

  4. 04

    Couch stretch 2 min · Hold still · standing

    Back foot up on a couch or wall, upright torso, slow breaths. Stay in a pain-free range.

    Back foot on a couch or wall, other foot in front. Keep the ribs stacked and breathe into the front of the hip. Minimum version: one side, then stand up.

    Inspired by Kelly Starrett — The Ready State

    Pad the back knee. Reduce range before you add intensity. Stop for sharp pain.

Build this week Opens the planner with your goal already read.

Some rituals are inspired by well-known practice ideas. Habist is not affiliated with those people or programs. Not medical advice — stop for pain. Health notice.