Uploaded August 2026 | Updated September 2026, 2 weeks ago
Your back and hips have been carrying you all day. It's time to give them what they need.
If you go to bed tight and wake up stiff, this routine was made for you. Chronic low back tension and hip tightness are among the most common complaints for women over 40 - and most of us have simply accepted them as part of life.
This routine is here to tell you that you don't have to. Thirty minutes on the floor before bed, a couple of simple props, and the kind of deep release that most stretching routines never get close to delivering.
What This Routine Releases:
🌙 Low Back — deep spinal decompression and lumbar muscle release after a full day of loading
🦋 Hip Flexors — lengthening the muscles shortened by sitting, walking, and daily activity
🔄 Piriformis and Deep Hip Rotators — releasing the deep hip muscles that contribute to sciatic tension and hip pain
💫 Outer Hip — gentle release of the lateral hip tension that builds with activity and stress
⚖️ Sacrum and Pelvis — restorative positions that allow the pelvis to decompress and rebalance before sleep
🧘♀️ Nervous System — slow, supported holds that activate the parasympathetic nervous system and prepare your body for deep restorative sleep
This workout is suitable for all levels. Be careful of going to end range of motion for the spinal twists and florward folds if you have osteoporosis.
Tools: yoga block, strap
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🔴 START YOUR 14-DAY FREE TRIAL Loved this workout? Don't stop here! Get access to my complete, ad-free, premium fitness programs designed specifically for women.
→ overfiftyfitness.co 🔴
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🥇 RELATED VIDEOS FOR YOU:
🛒 MY AMAZON STORE & TOOLS:
→ amazon.com/shop/fitnesswithpj
👋🏽 SAY HI ON SOCIAL:
→ Instagram: instagram.com/fitnesswithpj
→ Facebook: facebook.com/fitnesswithpj
🌟 WANT A COMPLETE FITNESS PROGRAM? TOTALLY FREE! INSTANT ACCESS HERE:
→ overfiftyfitness.club/getfit
--------------
NOTE: This description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. Thank you for your support!
youtu.be/aQP5AqZLbTk
Your back and hips have been carrying you all day. It's time to give them what they need.
If you go to bed tight and wake up stiff, this routine was made for you. Chronic low back tension and hip tightness are among the most common complaints for women over 40 - and most of us have simply accepted them as part of life.
This routine is here to tell you that you don't have to. Thirty minutes on the floor before bed, a couple of simple props, and the kind of deep release that most stretching routines never get close to delivering.
What This Routine Releases:
🌙 Low Back — deep spinal decompression and lumbar muscle release after a full day of loading
🦋 Hip Flexors — lengthening the muscles shortened by sitting, walking, and daily activity
🔄 Piriformis and Deep Hip Rotators — releasing the deep hip muscles that contribute to sciatic tension and hip pain
💫 Outer Hip — gentle release of the lateral hip tension that builds with activity and stress
⚖️ Sacrum and Pelvis — restorative positions that allow the pelvis to decompress and rebalance before sleep
🧘♀️ Nervous System — slow, supported holds that activate the parasympathetic nervous system and prepare your body for deep restorative sleep
This workout is suitable for all levels. Be careful of going to end range of motion for the spinal twists and florward folds if you have osteoporosis.
Tools: yoga block, strap
-------------------------------------
🔴 START YOUR 14-DAY FREE TRIAL Loved this workout? Don't stop here! Get access to my complete, ad-free, premium fitness programs designed specifically for women.
→ overfiftyfitness.co 🔴
--------------
--------------
🥇 RELATED VIDEOS FOR YOU:
🛒 MY AMAZON STORE & TOOLS:
→ amazon.com/shop/fitnesswithpj
👋🏽 SAY HI ON SOCIAL:
→ Instagram: instagram.com/fitnesswithpj
→ Facebook: facebook.com/fitnesswithpj
🌟 WANT A COMPLETE FITNESS PROGRAM? TOTALLY FREE! INSTANT ACCESS HERE:
→ overfiftyfitness.club/getfit
--------------
NOTE: This description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. Thank you for your support!
youtu.be/aQP5AqZLbTk
