My mom turns 73 today (happy birthday, Mom!), and she’s proof that it’s never too late to prioritize your well-being. For years, she dealt with nagging pain in the crease of her left hip. Despite her active lifestyle—yoga, tap dance, daily walks—sitting for too long, especially in the car, left her feeling stiff and frustrated.
Recently, I invited my pelvic floor physical therapist Dr. Christie Pirkle to work with her at my house. After just one session, my mom felt lighter, freer, and more hopeful than she had in years.
The issue? Her femur wasn’t sitting properly in her hip socket. Key muscles—like her hamstrings and parts of her glutes—weren’t activating, leaving her feeling “stuck.” But with three targeted exercises and a simple car tip, she started noticing a positive shift immediately.
Today, in honor of my mom’s birthday and her inspiring resilience, I’m sharing those exercises with you. They’re simple, effective, and may be just what you need to feel more freedom in your body—whether you’re 7 months pregnant, 70 years young, or simply seeking ease and alignment in your everyday life.
1. Bridge Prep with Hamstring Activation (No Glutes)
This exercise helps wake up the hamstrings while ensuring your glutes don’t take over.
How to do it:
Lie on your back with your knees bent and feet hip-width apart.
Place your feet slightly farther from your body than a typical bridge pose.
Keeping your back on the floor, press into your heels, point your knees away from your body, and focus on engaging your hamstrings—not your glutes.
Lower down with control and repeat twice a day for 5 reps of 10-20 seconds.
2. Modified Wall Sit with Block Holds
This move strengthens the inner thighs, hamstrings and pelvic stabilizers, helping to create more alignment and stability in the pelvis.
How to do it:
Place a yoga block or small ball between your thighs.
Stand with your back against a wall and lower into a squat to find the back of the leg (your hamstrings), holding the block gently with your thighs.
Hold the position for 10-20 seconds, then slowly rise back up. Repeat for 3-5 reps.
3. Forward Lean Leg Dips for Outer Glute Strength
This exercise builds strength in the outer glutes and stabilizers while keeping the pelvis neutral.
How to do it:
Stand on one of your legs on a block and lean slightly forward from the hips.
Let the hanging leg sink down towards the ground and then pull it back up as high as you can go.
Don't let the standing leg lock out.
Repeat for 10-20 reps total on each side.
Bonus: Car-Friendly Tip
If sitting in the car is a trigger for you, this simple trick can help strengthen your hamstrings and improve alignment:
Press your heel into the floor with your leg extended and lift your toes while the car is stopped or parked.
Hold for 5-10 seconds, then release. Repeat as needed.
These exercises take just a few minutes a day, but consistent effort can lead to lasting relief. My mom felt a difference after just one session, and with 4-6 weeks of practice, she’s well on her way to feeling stronger and more aligned.
If my mom can start this journey in her 70s, imagine what’s possible for you—whether you’re preparing your body for birth, recovering postpartum, or simply seeking more ease in your day-to-day life.
You Deserve Freedom and Balance—Let’s Find It Together
Come join me for the 1-Day Wild Mama Wellness Virtual Retreat—a gentle, self-paced experience made just for you.
🌿 Ease those pregnancy aches while caring for your body
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As a bonus, you’ll also receive:
✨ Resources to support your body, mind, and heart
📖 Early access to my upcoming book, Wild Mama Rising
I can’t wait to share this journey with you. Sign up now and let’s walk this path together—
because every mama deserves to feel strong, supported, and empowered in her dreams.
With love and care,
Jennica
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