I woke up one morning and slowly rolled onto my side, dug my elbow into the mattress and propped myself upright. What happened to my usual, sit upright and twist and away I go? If this happens to you more frequently, I totally understand. I’m creeping into my mid-40’s and I now refer to my youth as “back in the day”.

As a father of 1 and soon to be 2, life is only going to become more challenging and require me to be in tip top shape. And if you’ve become a dad later on in life, you know the wear and tear of a young toddler using you as their own personal jungle gym.

My daughter loves pounce on my back especially when I’m laying down. If daily video editing and fitness writing hasn’t taken a toll on my aging hips and back, my daughter makes up for it. I’m not complaining. I wouldn’t change it for anything in the world but I have to be proactive and ensure my one and only body can hold up to the craziness of children. Especially heading into mid-life. If you’re in your mid-40’s or even if you’re not but find the aches of years of physical activity becoming more prominent, I’m going to show you a quick beginner home exercises you can do in minutes to add life back into your hips and back.

I call this the Bite-sized Hip/Back Lube Routine.

Perform each one of these mobility exercises for 60 seconds daily. I always recommend longer if you have the time.

  1. Hacky Sack
  2. Side Leg Swing
  3. Shinbox/Windshield Wiper
  4. Cross Legged Hip Stretch

A full demonstration and instructions are in the youtube Hip & Back Lube Video.

Lubing the hip and back will help keep these important areas mobile and functioning properly. Let’s face it, we’re not getting any younger and you owe it to yourself and your family to keep yourself as healthy as possible. I’ve got an additional 4 slightly advanced hip and back mobility exercises I want to give you.

To receive this free video, you can view it here.

If your hips and back are still bugging you. You may need a more targeted approach. I am here to help. I will take guess work out and customize a proper mobility program for you. Let’s start improving your movement and preventing pain today! Go to my one on one online coaching page to fill out your info form and I will get back to you asap!

Joe Cheng – Personal Online Wellness Coach

P.S. Remember to subscribe to my StayFitAnywhere Youtube channel and never miss exercises to help improve and prevent aches and pain.