In partnership with
STILL IN MOTION
Because slowing down isn’t in the plan.
TUESDAY DEEP DIVE: THE STRETCH
Sunday’s issue introduced the Active Hip Internal Rotation Floor Drill. Today we expand the hip rotation picture with two additional active mobility drills — one targeting external rotation, one working both directions together — and explain why hip rotation is the most undertrained range of motion in the active adult population.
The hip is a ball-and-socket joint designed to move in six planes: flexion, extension, abduction, adduction, internal rotation, and external rotation. Most training and most stretching addresses the first four. Internal and external rotation are almost universally neglected, which is why so many people over 60 have hips that flex and extend adequately but feel “stuck” during rotational daily movements — getting in and out of cars, turning on stairs, pivoting during sports.
Men, You've Been Misinformed
Men's skin is about 25% thicker than women's, but thicker skin doesn't mean better aging. It means delayed collapse. For years, your skin looks resilient. Then collagen declines, and when it does, it drops hard: deeper wrinkles, heavier under-eye bags, more dark spots showing up all at once.
Most men were never taught to get ahead of this. Women were. And by the time the signs show up, you're playing catch-up.
Particle Face Cream was built precisely for this. One 6-in-1 formula engineered for men's skin — reduces eye bags, dark spots, and wrinkles, restores firmness, hydrates deeply, and revives dull tone. No complicated routine. Over 1,000,000 men already use it. Try it risk-free with a 30-day money-back guarantee.
DRILL 1: ACTIVE HIP INTERNAL ROTATION (SEATED)
This is Sunday’s featured drill. Key points for maximizing effectiveness:
The foot swings outward as the femur rotates inward — this is internal rotation, which often feels counterintuitive at first
Keep the knee pointing at the ceiling throughout; if the knee rotates with the foot, you’re moving the tibia, not the hip
The 3-second hold at end range is the active component that teaches the nervous system to own the position
If one side is dramatically more restricted, spend an extra round on it before moving to Drill 2
DRILL 2: ACTIVE HIP EXTERNAL ROTATION (SEATED FIGURE-4)
Best for: Addressing the external rotation restriction that limits squat depth, the ability to cross one leg over the other while seated, and the mechanics of stepping sideways or pivoting.
How to do it:
Sit tall in a firm chair, feet flat on the floor
Cross your right ankle over your left knee, forming a figure-4 shape
Sit as tall as possible — this position alone creates a passive external rotation stretch
Now actively try to push the right knee further toward the floor using the hip muscles — not your hand
Hold the active position for 3 seconds, release slightly, repeat
8–10 active reps per side, 2 rounds
The active component is the key: you are training the deep external rotators (piriformis, obturators, gemelli) to produce force at their end range. This is what builds usable mobility rather than simply measuring it.
DRILL 3: HIP ROTATION QUADRANT DRILL (BOTH DIRECTIONS, SUPINE)
Best for: People who want to address both rotation directions in a single drill, or who find seated drills less effective due to postural limitations. This is the most comprehensive hip rotation mobility drill available.
How to do it:
Lie on your back, knees bent, feet flat on the floor hip-width apart
Slowly let both knees fall to the right together — windshield wiper style — until you feel resistance
From that end position, actively use your hip muscles to draw the knees back to center — do not use momentum
Let both knees fall to the left, then actively return
Then: drop only the right knee outward (external rotation at the right hip) while the left foot stays flat
Then: rotate the right lower leg outward while the knee stays centered (internal rotation at the right hip)
Complete the full sequence on both sides: 5 reps each direction, 2 rounds
Why this drill is the most complete option: The supine position unloads the spine entirely and allows you to isolate hip rotation without the compensations that occur when the spine is loaded. The four-direction sequence addresses both rotational directions and both sides systematically, making it easy to identify and track asymmetries.
Stop These 6 Lash Mistakes
Thinner lashes after 50 aren’t “just aging”
It is also the way you're taking care of them...expired mascara, waterproof formulas, heated curlers, harsh preservatives, and more.
This page breaks down 6 things to stop today + what to use instead for lift without irritation. Read the lash tips.
COMING UP
Thursday we go deeper on the Rear-Foot-Elevated Split Squat: three progressions including a floor-level modification for limited ankle and hip mobility, and the single ankle dorsiflexion cue that unlocks depth without compensating at the lower back.
Still moving forward,
— The SIM60 Team
simsixty.com · Educational content only. Not medical advice.
