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BY: NATALIE BEYER
If you spend a lot of your day sitting at a desk, your hips are probably doing way less work than they’re designed for. Over time, that can lead to stiffness, discomfort, and even low-back pain. Enter Hip CARs, a simple but powerful movement you can do as a quick reset during your workday.
What are Hip CARs?
CARs stands for Controlled Articular Rotations. Hip CARs are slow, intentional circles that move your hip joint through its full available range of motion, with control.
Instead of stretching one muscle at a time, Hip CARs focus on the joint itself, helping to:
- Maintain hip mobility
- Improve joint health and control
- Wake up muscles that get “lazy” from sitting
- Identify tight or sticky spots before they turn into pain
Think of Hip CARs as oil for your hip joints.
Why desk workers need them
When you sit for long periods, your hips stay in a flexed position for hours. Hip CARs gently take your hips out of that position and move them in every direction they’re meant to go: forward, back, in, and out.
Doing just a few reps can help:
- Reduce stiffness from sitting
- Improve posture and movement quality
- Support your lower back and knees
- Help you feel less “locked up” when you stand up
How to Do Standing Hip CARS
This movement is done standing, making it easy to incorporate into short breaks during the workday.
1. Stand tall and set your posture
Stand with your feet hip-width apart and your weight evenly distributed. Lightly hold onto a wall, desk, or chair for balance. Stack your ribs over your pelvis and engage your core to minimize movement through your spine.
2. Shift weight into one leg
Move your weight fully into one leg while keeping your pelvis level. The standing leg should remain straight and stable throughout the movement.
3. Lift the knee forward
Slowly lift the free knee up toward your chest. Move with control and avoid leaning back or arching your lower back.
4. Open the hip
From the lifted knee position, begin rotating the thigh outward to the side. Imagine drawing a smooth, controlled circle with your knee while keeping your torso still.
5. Rotate the leg behind you
Continue the circle by bringing the knee back and slightly behind you, keeping the knee bent. Maintain tension through your core and avoid rotating through the spine.
6. Return to the starting position
Complete the circle by bringing the leg back to the starting position with control. Move slowly and smoothly, staying within a comfortable, pain-free range.
7. Reverse direction
Perform the same movement in the opposite direction, maintaining the same slow, controlled pace.
8. Switch sides
Repeat the sequence on the other leg.
What to Pay Attention To
- Move slowly and with control: Hip CARS are about quality, not speed.
- Minimize movement elsewhere: The pelvis and spine should stay as still as possible.
- Stay pain-free: Work within a comfortable range of motion.
- Breathe steadily: Avoid holding your breath during the movement.
Next time you feel stiff at your desk, skip the coffee refill and give your hips a quick CAR instead. Your body will thank you!
Consistent one-on-one assisted stretching can help improve your workday. Ready to experience the StretchLab difference?
