Fitness
Forget stretching – an expert recommends this exercise to fix tight hips instead
As a coach and fitness writer, having tight hips is one of the most common complaints I hear about. People usually default to stretching to sort this out, but a specialist says there are more effective ways to address the problem.
Movement mechanics expert and Training Stimulus founder Ash Grossmann says regular movement and developing stability around the joint are likely to yield better long-term results for those seeking to banish tightness.
“In terms of broad, generalised advice, we want to establish what is causing the tightness,” Grossmann says. “There are indirect reasons why a muscle could be becoming tight – the clue is if you stretch it and the tightness keeps coming back, stretching isn’t solving the tightness.
“In a lot of situations, stretching can actually make it feel worse because you get into a wrestling match with your nervous system. Your nervous system generally has your best interests at heart with the tools it has available, so it thinks it’s doing you a favour by tightening the muscle. Yanking on that tight muscle [via stretching] can be hurting your bigger picture goal rather than the small muscle tightness you’re dealing with.”
Below, Grossmann explains the possible causes of muscle tightness, and an accessible protocol for combatting this around the hips.
Possible causes of muscle tightness
Protection
“The first role of the nervous system, when it comes to movement, is survival and protection,” Grossman says. Muscle tightness might be your nervous system’s way of preventing you from accessing a position it perceives as dangerous. For example, you might not be able to complete a full squat because your body “doesn’t feel strong, stable or in control” in the bottom position.
Habit
If we do anything consistently, the body will adapt to get better at it. Sitting at a desk all day with a flexed hip sends a strong message that this is a position to prioritise. As a result, the nervous system might tighten the hip flexor muscles (which raise the knee towards the chest) to do you a favour and save some energy. Regular, varied movement is the obvious remedy to this – think desk breaks, walking, side bends and rotations (like you’ll find in this three-move ab workout).
Instability
Alternatively, Grossmann says the nervous system can use tightness in the hip flexors as a way of compensating for other muscle’s shortcomings and creating stability in an otherwise unstable joint.
“If the body perceives a joint as loose or unstable, it will tighten the muscles it has to hand or that it’s familiar with to try and create stability, even if they are not the ideal muscles to get the job done,” he explains.
If this is the case, your first course of action should be to recruit and strengthen other key players such as the glutes, adductors and glute medius. You might do this through traditional strength training, or any number of other methods. As Grossmann says: “Anything that gets length and load through the tissues [around the hip] will help.”
The exercise below allows you to do just that, as well as work the hip through a wide range of motion, making it a top option for most people suffering from hip stiffness.
Read more: The three short weekly workouts that can transform your fitness
The best exercise for fixing stiff hips: The Stimulus Six Lunges
The body operates on a use it or lose it basis, as far as movement is concerned. To persuade it to regain range of motion around the hips and banish tightness, we need to build a solid business case for doing so, says Grossmann.
“The body is pretty rational, so unless you give it a compelling case to say, ‘Actually, we need length through our hip flexors quite often and for reasonable amounts of time’, it won’t buy into it.”
Doing the Stimulus Six Lunges daily is a good way to go about this. It involves lunging in six different directions, recruiting all the main musculature of the hip and moving in all three planes of motion; sagittal, meaning up, down, forward and backward; frontal, meaning side-to-side; and transverse, meaning rotational.
Doing this acts like a mini movement assessment in itself, as you can work out your weaknesses by observing which lunges you struggle with.
“If you don’t like doing a side lunge, maybe the adductors are super tight,” he explains. “If you don’t like doing a crossover lunge, maybe the lateral hip or the glute medius is really tight,” Grossmann says.
“By regularly training those movements, we’re telling the body, ‘We’re going to be doing these movements, so you’d better get used to getting length in these muscles’.”
Done daily, this will help the hips of your average desk job worker feel “way, way better”, he says.
“There’s obviously a lot more nuance you could dig into on an individual basis, but their hips are going to be exposed to more positions and ranges of motion than even a lot of people who go to the gym all the time,” Grossmann explains.
“A lot of gym rats will just do squats and deadlifts, only moving up and down, but not moving sideways or rotating. If you do the Stimulus Six Lunges, you are maintaining your body’s ability to access all the joint motions of the hip.”
If you simply want to maintain your mobility, doing the sequence daily will help. If you’re looking to improve your body’s strength and performance in these positions for sport, you can progressively overload them by adding weight, upping the number of reps or increasing the range of motion accessed in each direction.
“If you can only do a side lunge to 90cm at first, gradually working towards a wider side lunge is another way to track and improve, beyond adding weight,” says Grossmann. “Whether you need to do this all comes back to what your goals are. Do you need more mobility, or are you just trying to keep those hips feeling good and not lose access to those joint positions?”
Ultimately the best thing you can do is listen to your body but if you’re struggling with tightness, it could be worth asking yourself why the feeling keeps returning and look to Grossmann’s advice for help. By taking a slightly different approach you might start to see changes and hopefully, improvements too.
Read more: I walked 10,000 steps with a weighted backpack every day for a week – here are five reasons I’m not stopping
PLYMOUTH TWP. — A township trustee is drawing criticism and demands for an apology after he implied that women who work in the township hall need to exercise.
At a public meeting of the Plymouth Township Board of Trustees on Feb. 10, Trustee John Stewart said he supported a $29,200 purchase for exercise equipment for the township exercise room and wanted to encourage better mental and physical health among staff.
“Psychologists say you do things that make you feel good, so let’s create a new atmosphere,” said Stewart, 75. “I don’t know why the women employees on the first floor of township hall aren’t asked to pack a brown bag lunch and transport it down to the Lake Pointe Soccer Park and you walk them around that beautiful park.”
Stewart also suggested a lunchtime yoga class for female employees.
“You would make my month if you would call me and say, ‘You know what? (A township employee) has begun to organize yoga for women, and they’re meeting at 12:00 to 12:30 in the new workout room,’ ” Stewart said. “That would be a significant improvement and something that the supervisor can take credit for and the board of trustees can all take credit for.
“I was very surprised when the supervisor called me two weeks ago and said, ‘We’re going to buy $20,000 worth of equipment,’ ” Stewart said. “I said, ‘Eureka, it’s about time.’ ”
Calls for apologies
Township Treasurer Bob Doroshewitz was not at the meeting but said he watched online and arrived at work the following day to find female employees discussing Stewart’s comments.
Some, he noted, were “livid.”
“The implication was that they need exercise,” Doroshewitz said. “It was horrible, particularly if you have somebody who is maybe self-conscious about their weight. You’re basically saying the women in township hall are too fat.”
Doroshewitz estimated about 18 to 20 women and eight men work on the first floor of township hall between the various departments.
“You don’t tell somebody they need to go on an exercise program, particularly ‘you women,’ ” he said. “It’s just not cool.”
Doroshewitz said he sent an email to Stewart, which he later shared with Hometown Life.
“I am requesting that you issue a formal apology to the Township’s female employees, particularly those working on the first floor, for the comments you made last night,” the email said, in part, also noting the remarks were “offensive, unprofessional, and unacceptable in the workplace.”
Doroshewitz said Stewart came into the township office shortly after receiving the email, confronted him about it and said he would not apologize. Doroshewitz also said he has concerns about Stewart’s behavior, citing recent outbursts, saying “it’s getting worse.”
Supervisor Chuck Curmi declined to comment on Stewart’s remarks at the meeting, except to say the issue was Stewart’s to address. He added he had “nothing to say” about whether a complaint was filed with his office about Stewart’s remarks.
“My judgment is that a simple apology would work, but that’s for his judgment,” Curmi said. “I can’t make him do that. He’s got to handle that himself.”
Stewart stands by statements
Stewart said his comments were meant only to promote employee wellness and ensure the township’s updated workout space would be open to women as well as men.
“If we’re going to spend money on a weight room, it should be available to women to exercise if they wish,” he said in a Feb. 12 interview, pointing to his own family of “strong women.”
Stewart called himself a “health fanatic” and said his suggestion that female staffers take a lunchtime walk or consider yoga was motivated by concerns for the health and well-being of township employees.
When asked about his comment suggesting the township’s female employees pack lunches and take a walk at the park, Stewart replied, “I live by that statement. Mental health, a break. Get out of that office because there’s toxic communications going on in that office.”
“We want to encourage good health,” he added. “Sometimes I come on way too strong. But I am all about health and fitness. This was a purely motivated thing.”
Trustee Sandy Groth said she did not view Stewart’s remarks as sexist and interpreted them as an effort to ensure female employees were included in workplace wellness opportunities.
“I did not take offense to anything he said, and I’m a woman,” Groth said. “I really took it that he was trying to make sure that they also had opportunities.”
While acknowledging that others interpreted the comments differently, Groth said her reaction was “very different.”
“I think you interpret things how you want to interpret them,” she said, noting she would have preferred a conversation seeking clarification rather than calls for an apology.”
Exercise room will open to all employees
Stewart was reelected to a second consecutive term in 2024, but also sat on the board from 1988-92. He also served three terms as state representative for the 20th District from 2000 to 2006.
Before Stewart’s comments, the board heard a presentation from Plymouth Township Police Sgt. Mike Hinkle, who said that while proposed upgrades to the dated fitness room would be led by the police department, the new equipment would be suitable for all fitness levels and available to all employees, not just police.
“This is a police department project that we hope benefits every employee in the (township),” Hinkle said. “Every employee is going to be able to go up there and utilize this facility.”
Hinkle noted the room is open 24/7 and has historically been open to all township staff.
Contact reporter Laura Colvin: lcolvin@hometownlife.com.
Whether you’re looking to stay active through the winter, add low‑impact cardio to your routine, or finally stop paying for a gym membership, an exercise bike can be a great investment. They’re quieter than treadmills, easier on the joints than running, and perfect for squeezing in a workout while watching TV — but only if you pick the right model.
With so many types, features, and price points, choosing the best exercise bike can feel overwhelming. Here’s a straightforward, no‑nonsense guide to help you find the one that fits your body, your goals, and your space.
Questions to Ask Before You Buy
What’s My Fitness Goal?
Are you aiming to burn calories, build leg strength, do gentle daily movement, or train like you’re prepping for a race? Your goal affects the type of bike that will work best. A basic upright bike can help with general cardio, while a spin or indoor‑cycle‑style bike is better for intense workouts.
How Much Space Do I Have?
Measure the area you plan to use — whether it’s a spare bedroom, living room corner, or basement gym. Exercise bikes can be compact or bulky, and you want one that fits comfortably without blocking walkways.
How Often Will I Use It?
If you plan on daily workouts or long sessions, look for comfort, durability, and adjustability. If you’re an occasional rider, a simpler, budget‑friendly model might be enough.
Types of Exercise Bikes
Upright Bikes
These look most like traditional bicycles: you sit upright and pedal. They’re simple, usually affordable, and perfect for everyday cardio.
Best for: Casual riders, small spaces, basic cardio.
Recumbent Bikes
With a reclined seat and back support, recumbent bikes are ideal if you want less strain on your lower back and more comfort overall.
Best for: People with back issues, seniors, and long‑session workouts.
Indoor Cycling / Spin Bikes
Built for performance, these have heavier flywheels and allow more intense workouts — including standing climbs and sprints.
Best for: Serious cyclists, interval training, high‑intensity cardio.
Fan / Air Bikes
These use a large fan that creates resistance based on how hard you pedal — the harder you go, the harder it gets. Great for full‑body workouts if the bike has moving handles.
Best for: HIIT workouts, cross‑training, and athletes.
Features That Matter
Resistance Type
- Magnetic resistance: Quiet, smooth, and adjustable — great for most home users.
- Felt brake/friction: Older style, sometimes noisier, but can still work well on budget models.
- Air/fan: Naturally variable, works harder the faster you pedal.
For daily use, magnetic resistance usually gives the most consistent and quiet experience.
Adjustability
Look for bikes with adjustable seats and handlebars. People come in all shapes and sizes — without adjustments, even a pricey bike can feel uncomfortable.
Comfort and Ergonomics
- Seat comfort: Some seats are basic — consider upgrading to a padded one if you plan longer rides.
- Pedals and straps: Good grip and foot support help during more intense rides.
- Step‑through frame: Makes mounting easier — helpful if mobility’s a concern.
Console and Tracking
- LCD or digital display: Shows speed, distance, time, and calories.
- Heart rate sensors or Bluetooth connectivity: Handy if you track workouts on a phone, watch, or fitness app.
Stability and Build Quality
Heavier frames with solid bases are more stable — especially during spirited sessions. If you’re doing standing climbs or interval sprints, stability matters.
Noise Level
If you live in an apartment or share walls, quieter magnetic bikes are better than noisy fan bikes.
Extra Considerations
Budget
Exercise bikes range from under $300 for basic models to $1,500+ for premium indoor cycling bikes. Set a range and decide what features you actually need versus what’s “nice to have.”
Assembly and Delivery
Some bikes are simple to assemble at home. Others may require tools or professional assembly — especially heavier spin bikes.
Warranty and Support
Look for solid warranties on the frame and parts. Canadian availability of replacement parts and support is a bonus — especially if something breaks mid‑winter.
Our Top Picks for Exercise Bikes
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Our process is transparent, methodical, and grounded in real-world usage. Whether it’s a cordless vacuum, a 4K TV, or a hammock for your next camping trip, we evaluate items the way you’d use them at home. When needed, we also consult Canadian industry experts to offer context and help readers make confident, informed decisions. Every “top pick” featured in our guides has earned its spot through careful analysis, not sponsorship.
Workouts can be intimidating and time consuming, but there’s more evidence that just a few minutes of activity may improve your heart health.
You don’t need to join a gym, there’s no equipment required, and the exercise comes in brief bursts of movement that are easy to fit into daily life.
The health benefits are real, researchers say, and the routine can counteract some of the negative impacts of sitting all day.
Cardiologist Tip of the Day: Try Exercise Snacks to Boost Heart Health
Exercise snacks are “short, structured bouts” of physical activity — five minutes or less of climbing stairs or doing bodyweight exercises like squats — done several times a day, the authors of a recent systematic review and meta-analysis of studies published in the British Journal of Sports Medicine explain.
“The main takeaway here is that anything is better than nothing,” Dr. Tamanna Singh, director of the Sports Cardiology Center at Cleveland Clinic, told NBC News.
“The exercise snack can be the start of a foundation for more intense exercise.”
Exercise snacks add up over time and they make you healthier, so take breaks and move during the day, Dr. Jordan Metzl, a sports medicine physician, said on TODAY.
Why It Matters
Exercise snacks led to “meaningful improvements” in cardiorespiratory fitness in adults, even though the amount of exercise was “far below” the current recommendations from the World Health Organization, the authors of the review of studies noted.
Importantly, people actually stuck with the routine, with more than 90% of participants completing the prescribed sessions rather than dropping out.
“This suggests that exercise snacks are not only effective but also practical and well accepted, making them a promising option for real-world, unsupervised settings,” the authors wrote.
How to Get Started
The exercise snacks in the review of studies were defined as five minutes or less of physical activity, deliberately performed at least twice daily most days of the week.
Brief bouts of vigorous stair climbing were a popular option. Or it could be doing bodyweight exercises or lifting small weights.
Certified personal trainer Stephanie Mansour also suggests these exercise snacks:
- Go for a walk — brisk daily walking can reduce the risk of early death, a study found.
- Do 10 squats
- Walk around the house 10 times
- Do 10 wall pushups
- Do a wall sit during the commercial breaks of a TV show — this isometric exercise is static but very intense, and can reduce resting blood pressure, research has found.
Exercise snacks can change the body in ways that make it easier to start more intense and longer workouts, Singh said.
“Hopefully these exercise snacks will make people want to have an exercise meal,” she said.
For more exercise tips and suggestions, download the Start TODAY app to get fitness challenges and daily inspiration from trusted experts.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
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