Tight Hips 

A daily mobility program for tight hips can help increase flexibility, reduce pain, and improve overall hip health. Here is a daily program that can be done at home:

1. Hip Flexor Stretch: Begin in a lunge position with your back knee on the ground. Place your hands on your hips and gently push your hips forward until you feel a stretch in the front of your hip. Hold for 20-30 seconds and switch sides.

2. Pigeon Pose: Begin in a plank position and bring your right knee towards your right hand, placing it on the ground. Extend your left leg behind you and slowly lower your body down towards the ground. Hold for 20-30 seconds and switch sides.

3. Butterfly Stretch: Sit on the ground with the soles of your feet touching each other. Hold onto your feet or ankles with your hands and gently press your knees down towards the ground. Hold for 20-30 seconds.

4. Seated Forward Fold: Sit on the ground with your legs straight out in front of you. Reach forward and try to touch your toes or ankles, keeping your back straight. Hold for 20-30 seconds.

5. Hip Circles: Stand with your feet hip-width apart and place your hands on your hips. Slowly circle your hips in one direction, then switch to the other direction. Repeat for 10-15 circles in each direction.

6. Lateral Lunges: Stand with your feet wider than hip-width apart and toes pointing forward. Shift your weight to one side and bend your knee, keeping the other leg straight. Return to the starting position and repeat on the other side. Repeat for 10-15 lunges on each side.