The article reports that sitting for hours can leave hips stiff and the lower back uncomfortable. One muscle involved in lifting the legs and supporting the lower spine is the psoas, a deep muscle connecting the spine to the thigh bone, according to the report. The article stated that exercises combining strengthening, controlled movement, and stretching can help maintain the strength and range of motion needed for everyday activities.
Reports on post-sitting stiffness describe the problem as mechanical rather than a sign of aging, with prolonged sitting linked to weakened glutes, core, and hip extensors [1]. A separate report stated that even a 10-minute mobility routine can help reduce stiffness and improve how the hips feel [2].
Psoas Muscle and Sitting-Related Stiffness
Strengthening and stretching the psoas muscle can provide relief from the aches and pains that sitting for hours on end can cause, according to the report [3]. Prolonged sitting keeps the hips bent for extended periods, and with little movement throughout the day, some people notice stiffness when they stand up or begin walking, the article stated.
Exercise science literature identifies the hip flexors, including the psoas and iliacus, as secondary movers in crawling and other bodyweight patterns that involve coordinated flexion and extension of the arms and hips [4]. A separate fitness guide emphasizes controlled execution and gradual progression rather than intensity, noting that seated stretches suitable for beginners can be paired with movements that challenge balance and coordination [5].
Exercises that combine strengthening, controlled movement, and stretching can help maintain the strength and range of motion needed for everyday activities, the article stated. Research cited in fitness reporting indicates that developing and maintaining a strong, functional core allows other areas of the body to work more harmoniously, supporting good posture and movements such as reaching and bending [6].
The 10-Minute Hip and Core Routine
The routine includes right and left leg circles, straight-leg crunch, bent-knee crunch, backward roll, seated bicycle crunch, and seated right and left leg raises, according to the article. Instructions specify lying on the back, lifting the legs to approximately 90 degrees, engaging the abdominal muscles, exhaling on effort, and returning slowly to the starting position, the article stated.
The article also lists mountain climbers and spiderman plank, performed from a plank position with a stable torso and alternating knee-to-chest or knee-to-elbow movements. The sequence ends with right and left hip flexor stretches in a lunge position, shifting body weight forward to stretch the hip, according to the article.
Slow, controlled leg circles performed with pointed toes can activate the deep abdominal muscles, which feel like a supportive band across the belly when the movement is executed with control [7]. Plank-based movements such as mountain climbers and spiderman plank are consistent with the article's instruction to keep the torso stable. A separate assessment of plank training noted that the greatest benefits come from maintaining correct form throughout the exercise and that planks are a welcome alternative to crunches and sit-ups, which can cause back pain when the backbone is pressed against the floor [8].
Movement Control and Safety Guidance
The article advises aiming for steady movement within a comfortable range and states that a stretch should feel like a gentle pull, not pain. It states that individuals should stop if an exercise causes sharp pain, numbness, or pain traveling down the leg, and seek medical or physical therapy assessment if symptoms persist or worsen.
The article notes the routine can serve as a reminder to move more throughout the day. Sitting for hours on end can cause a multitude of aches and pains in the body, and strengthening and stretching your psoas muscle can provide relief [3]. A separate report stated that simple stretches for the neck, shoulders, back, arms, and legs can ease tension and support flexibility after sitting [9].
Fitness reporting states that the selected exercises in comparable mobility programs range from seated stretches suitable for beginners to resistance-band movements and lunges that challenge balance and coordination, with each movement paired with detailed instructions and recommendations for repetition ranges [5]. The article's advice to begin with a smaller range of motion and build up gradually aligns with guidance emphasizing controlled execution and gradual progression rather than intensity [5].
Conclusion
The article presents the 10-minute routine as a combination of hip mobility, core strengthening, and stretching intended for use after prolonged sitting. It reports that starting with a smaller range of motion and building up gradually is an option, according to the article.
The article does not claim the routine treats or prevents any medical condition; it describes exercises and safety guidance, the report stated. The sequence is presented as a practical set of movements that can be performed without equipment, with the accompanying video providing the sequence and timing.
Reports on the broader topic of stiffness after sitting note that prolonged sitting can weaken the glutes, core, and hip extensors over time, meaning that when a person does stand up, those muscles may not feel as strong or supportive [1]. A separate report stated that a simple 10-minute daily routine is often enough to reduce stiffness, improve how the body moves, lower injury risk, and help a person feel more comfortable being active [10].
References
- Hip Pain From Sitting (And What To Do) | Franciscan Health. https://www.franciscanhealth.org/community/blog/hip-pain-stiffness-after-sitting
- Sitting All Day? Try These 5 Exercises to Loosen Tight Hips. https://www.beaconhillathleticclubs.com/post/sitting-all-day-try-these-5-exercises-to-loosen-tight-hips
- Stiff After Sitting? Try This 10-minute Hip and Core Routine. https://www.theepochtimes.com/health/stiff-after-sitting-try-this-10-minute-hip-and-core-routine-6097722
- Bodyweight Strength Training Anatomy by Bret Contreras
- Six Exercises for Stronger, More Mobile Hips, According to Fitness Guide. https://www.naturalnews.com/2026-09-12-six-exercises-stronger-mobile-hips-fitness-guide.html
- Can You Hold a Plank Position for Two Minutes - Mercola.com, May 23, 2014.
- Pathways to a Centered Body Gentle Yoga Therapy for Core Stability Healing Back Pain and Moving with Ease by Leila Stuart Donna Farhi
- Total Body Workout With Planks - Mercola.com, October 20, 2017.
- 12 Best Stretches You Should Do After Sitting All Day. https://www.hingehealth.com/resources/articles/sitting-stretches/
- The 10-Minute Daily Routine to Reduce Stiffness and Prevent Injury.... https://www.midsussexosteopaths.co.uk/10-minute-daily-routine-reduce-stiffness/
Explainer Infographic
Please contact us for more information.
