---
title: 'Do These 5 Exercises Every Day Before It’s Too Late'
source: 'https://youtube.com/watch?v=qBpNeNljzM8'
video_id: 'qBpNeNljzM8'
date: 2026-06-28
duration_sec: 0
---

# Do These 5 Exercises Every Day Before It’s Too Late

> Source: [Do These 5 Exercises Every Day Before It’s Too Late](https://youtube.com/watch?v=qBpNeNljzM8)

## Summary



## Transcript

Stop me if this sounds familiar. You
wake up and your hips are stiff or your
low back is tight or stiff. I've got a
five exercise routine here that takes
just 5 minutes to do and you can do it
in just a little amount of space on the
floor. And I promise you, it's going to
change your life because it's going to
change the way you move. First exercise
up though is going to target hip
internal rotation. And a lot of you are
probably already saying, "I never even
thought of it. Don't do it. And I don't
know what to do." So, it's really easy.
You get down this position here on your
feet and with your hands on the floor.
The first move, all you're gonna do is
spin your knees to the left and then
push further. Right? So, I'm gonna do is
I'm gonna drive this hip into internal
rotation and use this down hand with the
back of my elbow and my hand on the
floor to push further into internal
rotation. And we know about internal
rotation loss is it starts to happen as
an early indicator of degeneration in
the hip. So before it gets too late and
that bone on bone condition starts, you
want to be able to actually restore that
motion. So go for that lost hip internal
rotation and try to bring it back. Five
repetitions on each side. Next, we can
ignore the external rotators of the hip.
It's actually still part of the same one
exercise, but now as we spin, we use the
inside elbow to push further back into
external rotation. So this hip is now
externally rotating. We're going to use
the arm to push back into more external
rotation. Same thing on this side. Push
and drive back. Twist. Push and drive
back. Again, trying to get more and
more. Five repetitions in each direction
here. Again, all out of this hip flexion
position because again, we know that the
second thing that's lost as a hip
degenerates is hip flexion. Don't let it
get that far. You need to intervene at a
point when you're in that mild to
moderate stage unless you want those
long-term changes that you really can't
reverse. The next exercise up is one
that involves a muscle in that low back
cuz this muscle gets tight when you
sleep. And we slide a leg back and then
drop the hip down to the floor. This arm
stays pretty straight. Now you can see
all that stretch in this muscle called
the QL. And it's a hip hiking muscle.
But for a lot of us, depending upon the
position we sleep in, we get tight on
one side. And because we stay in that
position for so long, it tends to wake
up feeling really stiff. This will undo
that in this dynamic stretch by just
dropping the hip down side to side. Drop
and bend. Allow that big bend through
that muscle itself. Do it in this
alternating fashion. Four, five reps on
each side. Just like that. And you
should feel it right in this area right
here. Next third exercise up. Once
again, from what that deep hip flexion
position, I want you to get comfortable
being down here because a lot of us have
lost the ability to get this deep. Not
if you continue to do this each day.
This is now the squat reach. So, in this
position here, all I'm going to do is
use this arm to again leverage and post
off of that inside leg and then rotate
up and reach as high as I can. You
probably seen this if you've used one of
my routines before. It's really, really
good. It's really important and that's
why it's here. also right you're
reaching and twisting and what this does
is it really targets the thoracic
mobility that area of your spine above
your lower back and that needs to stay
extended and rotated if you want it to
maintain its natural range of motion and
when it doesn't it gets stiff it starts
to shift those forces to other places in
your body and spine specifically that
can't handle that. So if you let it go
it's going to be harder and harder to
get it back. So intervene this way. Five
repetitions in each side. Okay, nice and
simple. All done from one easy position
here on the floor. The next one is going
to target your hamstrings and it's also
going to target that thoracic spine once
again. So all I'm going to do, you're
going to be down in this position. Sink
down. Try to get your arms out. Sink
your butt down and your head down. chest
down towards the ground to get that
thoracic extension through your midback.
From here, bring your hands in, feet go
down, drive your knees back as far as
you can to try to stretch the hamstrings
dynamically down. Slide your hands out,
sink down from here. And then again,
slide them and drive the knees back.
Heels down if you can. If you have
really tight calves, it's going to be
difficult, but work on improving that.
Five repetitions
each down and then back into that
hamstring position there. Like that.
That's four of five exercises. Last one
here works on hip flexion and mobilizing
those hip flexors. In other words,
getting into hip extension. So, what do
we do? We get in this position here. One
leg goes out in front. You're going to
lean as far forward as you can. Okay.
What this does is, yes, it does stretch
the hip flexors on the back leg, but
it's really getting into deep, deep hip
flexion, chest to knee if you can. From
here, slide and lean forward as much as
you can, and then push back off that
leg. Allow the butt to come forward, but
your hands and body to go backwards. So,
now we're getting that big hip flexor
stretch on the opposite leg. If I show
you on this leg here, it's going to look
like this. This is the leg that's going
to go into that deep hip flexion. Slide
forward. Put your chest on top of that
knee like that. You're getting some
stretch here obviously in hip extension.
But when we then come off of that and
lean forward, you can see I could drop
into more hip extension here and
exaggerate that stretch because I'm
going to elongate the torso. Get even
more of that stretch on the soaz. So
down lean
come up and lean more. to more so this
time with the butt driving it forward.
Five on each leg. Again, if you wait too
long, you lose it. When you lose it,
then you have a really hard time
bringing it back and restoring that lost
function. Cuz once you start to lose the
function and the mobility, it becomes
something different. It becomes a
degeneration issue rather than just a
hip tightness or mobility lack. You can
do this, guys, if you do it with a quick
little routine like this. I hope you
found it helpful. There's others on this
channel. Make sure you click subscribe.
If you're looking for a complete program
guys, you can find it over at
athletics.com. Physical therapist
created and of course the right
exercises done at the right time for the
right results.