⭑ Tripped getting out of the car? ✔ Here's the most likely cause and cure
⭑ Hip flexor tightness linked to fat gains ✔ You can avoid this
⭑ Good circulation requires hip flexor mobility ✔ Important for your healthspan
⭑ Boost your posture and breathing ✔ A simple everyday exercise

All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦

Hello,

I trust you are well and active.

In an email this week from kettlebell king Pavel Tsatsouline he promoted the hip flexor stretch as a lost powerhouse exercise which he recommended we all do consistently. This grabbed my attention because I used to do them regularly but they dropped off my list in the fullness of time.

By the way, if you don't know, Pavel Tsatsouline introduced the Russian kettlebell to the West in 1998 and is said to have started the kettlebell revolution in the US.

I'm putting this at the centre of the newsletter this week because when we are older the hip flexor stretch has amplified and significant benefits compared to when we were 35 or less.

This stretch plays a significant role in improving our healthspan. In item #1 I explain why it can be your secret weapon.

Poor hip flexibility can raise your blood sugar levels and increase your weight through higher fat storage, who'd have thought - see item #2.

Chronic sitting leads to poorer circulation and more likely strain and sprains - see item #3.

Then, in item #4, learn the simple movement of the kneeling hip flexor stretch.
​

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01 Kneeling Hip Flexor Stretch: Your Secret Weapon for Longevity

We often focus on big lifts or high-intensity cardio, but sometimes, the greatest gains come from addressing fundamental limitations. For many of us over 50, one tight area silently sabotages our movement and even our health: the hip flexors.

⇒ And a simple stretch can be a game-changer for your healthspan.

Tight hip flexors mess with your movement, lower your strength in walking and standing, and even cause lower back pain.

But keeping your hips mobile isn’t just about feeling good, it’s key to preventing falls and staying independent as you age. A 2018 study in the Journal of Geriatric Physical Therapy showed that focused hip flexibility exercises can noticeably boost balance and walking in people over 65.

Tripped while getting out of the car? These potential disasters are mediated by good hip flexibility.

What this means for you: Think of your hips as the central hinge of your body. If that hinge is stiff, every movement originating from your core - walking, bending, reaching, even standing tall - becomes less efficient and more taxing.

By regularly performing the kneeling hip flexor stretch, you're not just limbering up; you're restoring a foundational movement capacity that underpins dynamic balance, strong posture, and the ability to move freely and powerfully well into your later years.

Here are three key takeaways:

• Consistency is key: Even 2-3 minutes per side, done daily, can yield significant benefits.
• Listen to your body: Never force a stretch. You should feel a gentle pull, not pain.
• Integrate it: Make it part of your warm-up, cool-down, or even a short break during your workday.​​​​​​​​​​

See Item #4 for the details of the movement.

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02 Beyond Flexibility: How Hip Health Impacts Your Metabolism & More

You not be alone in thinking that hip flexor flexibility is just about touching your toes, but its influence extends far deeper, touching on aspects of your metabolic health and even surprising physiological processes.

⇒ Surprisingly, our ability to breathe deeply and efficiently, and our body's overall metabolic efficiency, are subtly linked to the flexibility of our hips.

Chronic tightness in the hip flexors can contribute to an anterior pelvic tilt, which subtly changes the alignment of your spine and core. This can, in turn, affect the function of your diaphragm, the primary muscle for breathing. This altered spinal alignment can impinge on your diaphragm's range of movement resulting in shallower breathing.

OK, but why does this even matter? It matters because:

1. Efficient breathing ensures optimal oxygen intake and carbon dioxide expulsion.
2. Suboptimal breathing can subtly increase sympathetic nervous system activity (your "fight or flight" response), potentially influencing stress hormones like cortisol.
3. Elevated cortisol can impact blood sugar regulation and fat storage, especially around the abdomen.

Which all means that a simple muscle tightness could contribute to systemic metabolic stress, which is what we all need to manage lower because metabolic stress has a natural curve upwards as we age.

What this means for you: Addressing tight hip flexors isn't just about moving better; it's about potentially improving your body's hormonal balance and how it uses energy. It means that unlocking your hips could be a silent partner in managing blood sugar.

Breathe deep during the stretch: Focus on long, slow exhales to enhance the stretch and encourage diaphragmatic breathing. Follow these tips:

• Breathe deep during the stretch: Focus on long, slow exhales to enhance the stretch and encourage diaphragmatic breathing.
• Integrate movement: After stretching, engage in full-range movements like walking or light squats to reinforce the new range of motion.
• Daily practice: Even a minute or two, several times a day, is better than one long session once a week.​​​​

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03 Shortened Hip Flexors Lead to Falls and More

What next about hip flexors you say. Well there's plenty. I'm guilty of sitting for too long despite knowing well that it is unwise.

Whether sitting at desks, driving, or just relaxing on the couch - this is literally shortening our potential for a vibrant life – or at least, shortening a crucial muscle group that impacts our healthspan. This is the "sedentary trap," and guess what? Our hips are the primary victims.

Think about it: when you sit, your hip flexor muscles – these powerful muscles at the front of your hips that help lift your knees – are held in a shortened, scrunched-up position.

⇒ Over time, these muscles actually adapt to this shortened length. They become chronically tight and stiff, like a coiled spring that can't fully uncoil.

What this means for you: This constant shortening isn't just about looking or feeling a bit stiff. It has serious consequences:

• Poor blood flow: Sitting too much can slow circulation, especially in your legs.
• Less muscle activity: Tight hip flexors weaken big muscles like your glutes and hamstrings. These muscles become less active, like they’re resting, so you burn fewer calories and lose strength and support.
• Bad posture: Your body may slouch or tilt forward, causing strain on your back and neck.

⇒ This directly impacts your ability to stand tall, extend your leg properly when walking or climbing stairs, and even prevents your powerful gluteal muscles from firing effectively - meaning you are more likely to fall.
​
Try these hacks:

1. Set a timer to stand up and move, I set mine to 25 minutes.
2. Do a few bodyweight squats or leg swings during these breaks.
3. Prioritise the kneeling hip flexor stretch daily, see the next item.​​​​​​​​​​​​

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04 A Stretch to Boost Your Posture, Balance and Breathing

This week's exercise is... (surprise) the kneeling hip flexor stretch.

⇒ This simple stretch, done consistently, can make a profound difference to your daily movement, metabolic well-being, and overall healthspan.

What this means for you: Take 5 minutes a day, you'll soon feel the benefits.

Start by kneeling on a soft mat with your right knee down and left foot forward, knee bent at 90 degrees. Keep your torso upright, engage your core, and gently shift your hips forward until you feel a mild stretch in the right hip front. Hold for 20-30 seconds, breathing deeply, then switch sides.

Watch this 30 second video.

Pro Tips:

• Keep your back straight, don’t arch.
• Keep your front foot flat on the floor.
• Stretch gently, no bouncing or forcing.​​​​​​​​​​​​

Thanks for reading!

>> My Latest Blog Post: Energise Your Golden Years: Boosting Your Desire to Exercise with Gut-Healthy Foods​

About the newsletter: Do you think it can be improved? Have a story idea? Want to share about the time you met Chris Hemsworth, or your questions about how to live longer better? Send those thoughts and more to me at walter@walteradamson.com

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