Tight-hip desk reset

How the session works

1. 1 Stand near a chair or wall for the opener, then move to the floor with a cushion handy.
2. 2 Press start. The app names each move, cues it gently, and counts each hold down.
3. 3 Ease into each stretch — small ranges, no forcing — and breathe slowly.
4. 4 It runs about five minutes; repeat whenever sitting leaves your hips stiff.

The moves

• Standing hip circles 20s · each side

  Hold a support and draw slow circles with the knee — pain-free arc only.

• Half-kneeling hip-flexor stretch 30s · each side

  Tuck the tailbone, squeeze the back glute, ease gently forward.

• Supine figure-4 30s · each side

  Thread the arms through and pull the back thigh toward your chest.

• Glute bridge 30s

  Drive through your heels and squeeze your glutes at the top.

• 90/90 hip switch 40s

  Stay tall, rotate from the hips, lower both knees side to side.

What it's good for

• Opens the hip flexors that a day of sitting leaves short and tight.
• Wakes the glutes with a bridge so the hips don't rely on the low back.
• Quick and repeatable — a five-minute reset you can run between tasks.

The evidence. Prolonged sitting is linked with tight hip flexors and under-active glutes; gentle mobility and glute activation give short-term relief and help you feel less stiff when you stand back up.

Safety

• Knee-friendly by default — no routine here loads the knees deeply. Stop any move that causes sharp or pinching knee pain and use the gentler option offered; pad a kneeling knee with a cushion.
• Move slowly within a comfortable range and never force a stretch. Gentle mobility eases stiffness and improves range, but it is not a treatment for joint pathology — see a clinician for persistent or worsening hip or knee pain, or after an injury or surgery.

Frequently asked questions

How do I loosen tight hips from sitting all day?

Combine a hip-flexor stretch for the front of the hip with glute activation like a bridge and some gentle rotation. This five-minute routine guides exactly that sequence, both sides.

Can I do this at work?

The standing circles and chair-supported moves work anywhere; the floor stretches need a little space and ideally a mat. If you're at a desk, the standing reset and a quick figure-4 still help.

How often should I reset my hips?

As often as they feel stiff — gentle mobility has no daily limit. A short reset every couple of hours of sitting beats one long session.