Tight Hips? Low Back Pain? Weak Core? Try This Gentle Relief Routine
It’s Not Just You—Everything Feels a Bit Tighter After 50
You stand up and feel a tug in your hips.
Your back starts to ache before you’ve even had your morning coffee.
And your core? It feels like it’s checked out and left the building.
If this sounds familiar, please know this is so common—especially for women in our 50s, 60s, and beyond. But common doesn’t mean you have to just accept it.
You can move better. You can feel better.
You just need a smart, supportive approach—and that’s exactly what today’s routine is all about.
Why Do We Feel So Tight and Weak?
Let’s get into the “why” before we dive into the “what to do.”
After 50, our bodies go through a combination of:
- Muscle loss (hello, weak glutes and core)
- Hormonal shifts (which affect our joints and tissue elasticity)
- More sitting (tightening our hips and weakening our posture muscles)
The result?
A body that feels tight, sore, and maybe a little less steady than it used to.
But here’s the empowering truth:
You don’t need extreme stretches or long workouts. A few focused moves can go a long way.
A Gentle Relief Routine You Can Start Today
This routine is perfect for:
- Daily movement breaks
- A post-sitting reset
- Or those mornings when you just don’t feel quite right
✅ 1. Hip Flexor Stretch
We hold so much tension in the front of our hips.
Try a gentle lunge stretch or lie on the edge of a bed and let one leg hang down.
💡 Hold for 30 seconds per side, breathing deeply.
✅2. Bridge with Glute Squeeze
This one wakes up your glutes—those powerful muscles that support your lower back and core.
Lie on your back, knees bent, feet flat.
Exhale as you lift your hips, squeezing your glutes and gently engaging your pelvic floor.
✅ 3. Pelvic Tilts
A small but mighty move. Lie on your back and gently rock your pelvis forward and back, feeling your low back press into the floor. This increases mobility and teaches control.
✅ 4. Bird Dog
From all fours, slowly extend your right arm and left leg, then switch.
💡 Keep your hips square and your movements slow.
This engages your deep core stabilizers—no crunches required.
✅ 5. Figure Four Stretch or Gentle Twist
Only do this one if your back and pelvis allow. It opens the hips and eases tension around the glutes and lower spine.
💡 If you have osteoporosis or spine concerns, modify or skip.
It’s Not About “Fixing” Yourself—It’s About Supporting Yourself
This relief routine isn’t just about stretching or strengthening—it’s about reconnecting with your body in a way that feels good.
Because when your hips, back, and core start working together again?
That’s when you start to move better, feel stronger, and get back to doing what you love—with confidence
Want More Support?
🎁 I created a FREE guide called Stronger Core, Stronger You—a gentle, thoughtful plan to help women over 50 rebuild their core strength safely and effectively.
Inside you’ll find:
- Pelvic floor-safe exercises
- Beginner-friendly routines
- My personal journey of recovery and strength after surgery
- And encouragement to help you stick with it 💛
🎁 Download my FREE guide: Stronger Core, Stronger You A Guide For Women Over 50
Let’s Feel Good in Our Bodies Again
Your hips don’t have to stay tight.
Your back doesn’t have to keep aching.
Your core can get stronger—even now.
All it takes is the right approach—and the belief that you are Be Healthy Enough to take that next step.
Let me know in the comments: What part of your body is asking for a little extra love today?
I’d love to support you.