I made a simple 5-move 5-minute before-bed routine for busy dads over 50 who are:
• tight through the lower back
• stiff first thing in the morning
• need a minute before you can stand fully upright
Most dads over 50 don’t need more workouts.
They need their body organised again.
These 5 movements:
• restore range
• calm your nervous system
• improve circulation
• reduce morning stiffness
But here’s the truth:
If this helps, it means your body doesn’t need punishment.
It needs better structure.
This is exactly how we start inside the 14-Day Movement Reset.
If you’ve got a foam roller, use it.
If not, grab a towel and roll it up tight and hard so it doesn’t collapse under you.
We’re working the outside of the hip — the area that gets stiff from too much sitting.
Step 1: Find your landmark.
Put your hand on the side of your hip and feel for the bony point (your hip bone).
Everything we do will be above and below that bone.
There are six spots total.
Above the hip bone (3 spots)
1️⃣ Directly above the bone (middle of the side hip)
Roll up and down for 10 slow passes
Then go side to side for 10 passes
2️⃣ Slightly toward the front of the hip
Roll up and down x10
Side to side x10
3️⃣ Slightly toward the back of the hip
Roll up and down x10
Side to side x10
Below the hip bone (3 spots)
Now move the roller just below that bony point.
Repeat the same pattern:
4️⃣ Middle below the bone
Up and down x10
Side to side x10
5️⃣ Slightly forward
Up and down x10
Side to side x10
6️⃣ Slightly back
Up and down x10
Side to side x10
Coaching Notes
Go slow. This isn’t a race.
If you find a tight or tender spot, pause and breathe into it.
Keep your core lightly braced so you’re not collapsing into your lower back.
It should feel intense — but not sharp or electric.
This is about waking up those stiff side hips so your lower back doesn’t have to do all the work tomorrow.
This is not a strength exercise.
It’s not a glute bridge.
You’re not trying to “work hard.”
This is about restoring movement to your lower back and pelvis.
Lie on your back with your knees bent and feet flat on the floor.
Let your body relax.
Step 1: Roll Forward
Gently roll your pelvis forward so a small gap appears between your lower back and the floor.
You’re not lifting your hips.
You’re simply tilting the pelvis.
As the gap appears, inhale slowly through your nose.
Step 2: Roll Back
Now slowly roll your pelvis back the other way so your lower back gently presses into the floor.
The gap disappears.
As your lower back touches down, exhale slowly through your mouth.
That’s it.
No squeezing.
No bracing.
No forcing range.
Just smooth, controlled rolling.
Coaching Cues
• Move slowly — imagine your pelvis is a bowl tipping forward and back
• Keep your ribs relaxed
• Keep your jaw soft
• Let the breathing guide the movement
You’re teaching your lower spine to move again — not trying to strengthen it.
Do 10–20 slow reps.
If this feels simple, good.
Simple is what unsticks stiff backs.
Step 1: Set the Leg
Extend one leg straight out to the side.
Keep that leg completely straight
Toes pointing forward (same direction your body is facing)
Foot flat on the floor
Heel down
Your foot should be parallel to your body — not turned out.
Step 2: Rock Back
Keeping the extended leg straight, slowly sit your hips back toward your heel on the bent leg.
Then gently rock forward again.
Move slow.
You should feel a strong stretch along the inside of the straight leg.
If It’s Very Tight
If just getting into position feels intense:
Stay there.
Don’t rock.
Just breathe slowly through your nose and let the tissue settle.
Coaching Cues
Keep your chest long — don’t collapse forward
Keep the straight leg locked out
Don’t let the toes flare out
Move slow and controlled
10–20slow rocks.
This isn’t about forcing range.
It’s about teaching the hips they’re allowed to move again.
This gets the entire hip complex moving — front of the hip, deep glutes, and even the lower back.
Sit on the floor with both legs out in front.
Now bend both knees so:
Front knee at 90°
Back knee at 90°
Both hips at roughly 90°
Your front shin should be straight in front of you.
Your back shin should be out to the side.
How to Move
From here, rotate your torso and let your legs follow.
Both knees will drop to the opposite side, switching positions.
Then rotate back the other way.
It should look like windscreen wipers moving side to side.
Torso Position Matters
How upright you sit changes the intensity:
If you’re tight → lean back slightly and use your hands for support
If you feel comfortable → sit taller and more upright
The more upright you are, the deeper the stretch through the hips and glutes.
The Big Coaching Point
Keep both knees at 90° the entire time.
What usually happens:
The front foot creeps in
The back calf drifts away
The angles collapse
Don’t let that happen.
Move slow and controlled.
Own the position.
Reps
8–10 slow controlled rotations each side.
This isn’t about speed.
It’s about smooth hip rotation.
If you want hips that don’t feel rusted in the morning — this is one of the best drills you can do.
This is your final exercise — the deeper stretch for the glutes and outer hips.
Start in your 90/90 (windscreen wiper) position.
Step 1: Set the Front Leg
Bring your front calf in close toward your body.
Your knee stays bent.
Your shin is angled slightly in — but don’t force it perfectly parallel.
The closer your calf is to your thigh, the more intense the stretch.
Step 2: Extend the Back Leg
Slide the back leg straight behind you.
If you can:
Keep the quad facing the floor
Toes pointing down toward the ground
Don’t let the foot roll out to the side
Your hips should stay square — avoid leaning off to one side.
Step 3: Fold Forward
Slowly bring your chest forward over the front knee.
You should feel a deep stretch through the glute of the front leg.
Stay tall at first.
Then lower down as your range allows.
Want More Stretch?
Reach the opposite hand across your body toward the bent knee.
That rotation increases the stretch through the glute and outer hip.
Only add this if the base position feels comfortable.
Coaching Cues
Keep breathing slowly
Don’t force your knee
Hips stay level
Move into it — don’t drop into it
Hold for 20–40 seconds each side.
This is your “wake up without feeling like the Tin Man” move.
Done consistently, this is what makes hips feel younger — not older.
The 14-Day Movement Reset starts every 6 weeks
It’s built specifically for dads 50+ who:
• feel stiff
• don’t trust their body like they used to
• want fat loss and strength to feel easier
This guide is your preview.
If you’re ready for the full system, tap below to join the early-access list.