Jammed hips, aching lower back? Your hips aren’t broken. They’re compensating for what’s gone quiet. Dormant glute med, deep hip rotators that won’t fire, adductors locked short from sitting. Stop stretching what’s overworked and wake up what’s asleep. → 90/90 hip stretch, 30s each side, 3 rounds → Cossack squat, 3 sets of 8 each side → Hip CARs, slow, 3 sets of 5 each direction ✳️ Want the full protocol, sorted joint by joint? Comment me the word BASICS. #hipmobility #lowerbackpain #hipflexors #gluteactivation #mobility deskjob posture painfreemovement