Long working hours, prolonged sitting and an inactive routine can leave the lower back and hips feeling stiff and uncomfortable. For people looking for gentle ways to loosen up after a busy day—or first thing in the morning—simple mobility exercises may offer a useful addition to a regular movement routine.
Actor Bhagyashree, known for her focus on fitness and mindful living, recently shared a set of simple muscle-release movements on Instagram. The exercises target the lower back and hips and are designed around gentle movement rather than strenuous workouts.
Sharing the routine, Bhagyashree wrote, “Wake up with No Back Pain. Do these simple muscle release exercises and reduce the stiffness in your lower back and hips. Wake up fresh as a daisy, ready to take on the new day.”
Here are the four movements featured in her routine.
1. Ankle Tilt Exercise
The first movement is a gentle ankle-and-leg mobility exercise performed while lying on your back.
How to do it
- Lie comfortably on your back with your legs extended.
- Keep your body relaxed.
- Slowly tilt your ankles from one side to the other.
- Allow the movement to travel naturally through your legs.
- Keep the motion controlled and comfortable rather than forcing the range.
The gentle movement can help you ease into physical activity after waking up or after a period of inactivity.
2. Heel-on-Toes Swing
The second movement involves coordinating both legs while lying down.
How to do it
- Lie on your back and relax your shoulders.
- Place one leg over the other.
- Position the heel of the upper foot near the toes of the lower foot.
- Gently move both legs from side to side.
- Repeat the movement around five times or according to your comfort level.
Keep the movement slow and controlled. There should be no need to push through pain while performing it.
3. 90-90 Hip Opener
The third movement focuses on gentle hip mobility.
How to do it
- Remain lying on your back.
- Bend your knees comfortably.
- Keeping the movement controlled, gently move your knees from side to side.
- Avoid forcing your knees towards the floor.
- Stop if you experience pain or discomfort.
This type of gentle movement can be incorporated into a mobility routine when the hips feel stiff.
4. Figure-Four Swings
The final exercise works through the hip area with a figure-four position.
How to do it
- Lie on your back.
- Bend your knees comfortably.
- Cross one ankle over the opposite knee.
- Gently move the crossed leg from side to side.
- Return to the starting position and repeat on the other side.
Move only within a comfortable range. The aim is gentle mobility, not forcing a deep stretch.
Can These Exercises Relieve Lower Back and Hip Pain?
Bhagyashree presents these movements as muscle-release exercises for stiffness in the lower back and hips. Gentle mobility can be useful for some people, particularly when discomfort is associated with inactivity or stiffness.
However, lower back or hip pain can have many different causes. A simple exercise routine should therefore not be considered a treatment for an underlying medical condition.
If pain is severe, persistent, keeps returning or follows an injury, it is better to speak with a qualified healthcare professional before starting or continuing an exercise routine.
A Gentle Reminder Before You Exercise
The fact that an exercise is gentle does not mean it is suitable for everyone.
Before trying the movements:
- Perform them slowly and within a comfortable range.
- Do not force a stretch or movement.
- Stop if an exercise causes or increases pain.
- Take particular care if you have recently sustained an injury.
- Seek professional medical advice for persistent or unexplained pain.
Bhagyashree’s routine can be viewed as a simple mobility sequence, but it should not replace medical evaluation or treatment when that is needed.
