Undo 8 Hours of Sitting in Just 8 Minutes a Day

Quick heads up

I just opened a few more spots for the 7-Day Movement Reset.

You’ll get the same starting process I use with patients and pro athletes — just the first week of it. It’s designed to help you get out of pain quickly and start moving in the right direction.

👉 Start Your 7-Day Movement Reset Here

Read Time: 3 minutes
Time To Perform Exercises: 8 minutes

A few weeks ago, I worked with a patient who came in for constant low-back tightness. But after testing, the problem wasn’t his back at all — it was his hips.

Years of sitting at a computer had left his hip flexors short and his glute medius overstretched. Once we restored balance at the hips, his “back pain” disappeared.

If your back, glutes, or legs ache after long periods of sitting, there’s a good chance your hips are the real issue.

Why This Matters

When you sit for hours (at a desk, in the car, or on the couch) your hips lose their ability to move freely.

Some muscles, like your hip flexors, stay shortened. Others, like your glute medius, stay stretched for hours at a time.

If you stretched your hamstrings for eight hours straight, they wouldn’t love it either, and your hips feel the same way.

Over time, this imbalance can cause:

• Low back or SI joint pain

• Glute tenderness or deep aching

• Front-of-hip tightness

• Pain that travels into the thigh or knee

(You’ll see what I mean in the referral images below. The X’s are trigger points and the red is the referral pain those trigger points can cause. Most people are surprised how many pain patterns start in the hips.)

The good news: you can start reversing this in as little as 8 minutes a day.

Your 8-Minute Home Routine

These 3 movements help most people feel looser and more upright within a few days.

Try them once a day this week. It takes just 8 minutes.

1. Foam Roller: Glute Medius (4 spots until pain decreases)
Sit or lie on your side with a foam roller under the upper-outer glute. Find tender spots in the muscle, then pin and hold them until the pain decreases (usually less than 30 seconds).

What this does: Reduces trigger point pain in the glute medius — one of the most commonly overstretched muscles in people who sit a lot.

2. Hip Flexor Stretch (3 sets of 30 secs/side)
Kneel on one knee with the other foot in front. Tuck your pelvis slightly and lean forward until you feel a stretch in the front of your hip.

What this does: Opens up the front of the hip and restores balance after hours of sitting.

3. Hip CARs (3 in each direction/side)
Stand tall, hold onto a wall or chair for support. Slowly lift one knee up, out, and around in a smooth circle as far as you can. Make sure only that hip moves (act like everything else is stuck in concrete). Then repeat the circle in reverse.

What this does: Maintains healthy joint motion and coordination.

When to Seek Help

If you notice sharp pain, numbness, or symptoms that don’t improve after a week, it’s worth getting a professional assessment.

Tight hips often refer pain elsewhere — and with the right plan, most people see fast improvement.

Start Strong With Your First Week

The 7-Day Movement Reset is your starting point. These are the same starting points I use with patients and professional athletes to get them out of pain quickly.

Most people feel a difference within a few days. And at the very least, you’ll leave with a clear direction of what to do next to reach your goals.

👉 Start Your 7-Day Movement Reset Here

If you’ve been searching for the answer to your pain, this is where it begins.

Wrap Up

Eight hours of sitting can wreck your hips, but just 8 minutes a day can start undoing the damage.

Try the routine this week — and if you’re not sure what your tightest spot means, reply and I’ll help you figure it out.

See you next week,

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.