 Question is from Captain Jake Spara. I work as an Uber driver and my butt and hip hurts from sitting for so long. Are there any short exercises I can do in between trips to relieve my pain temporarily before getting back to work? This reminds me when I had bursitis in my hips, it would get so bad that I couldn't go longer than a 30 to 45 minute drive without having to pull over and get out of the car and do some stretches because it was hurting so bad. I mean, it literally feels like someone who was taking a blade and just sticking it right in the side of my hip. And it is if anybody who's who's dealt with bursitis in their hips or just a really, really tight IT like you for sure know what this feels like and people that sit in a car and drive a lot, especially as we age. This is super common and, you know, the funny we made this transition from the last question to this question because what I'd say about the combat stretch being the most important thing for the squat depth for me for sure the 90 90 for this. So mobilizing the hips because you're sitting in this. You're sitting in the sagittal plane while you're driving and what would actually really would really bother me is that just the little bit of movement left and right that I would make with my off the grass gas and break type of deal with my foot. That's what would light up that whole that whole hip and make it feel like a knife. The entire fascia line coming up. Yes. That's why to I also tend to like like Eldoa and I don't use a lot of the Eldoa moves, but you know, one in particular I'm always coming back to because I'm, you know, in traffic all the time. I'm in that fixed position and I'm not like in full extension of my leg and then I'm also doing a lot of this planner flexion and then internal rotation. You know, I'm trying to then, you know, get in this position where you're laying on my back and then my legs are completely against the wall and so, you know, then I'm turning my toes in and I'm like like basically unwinding. We have a video of that. Yeah. So when they got shared on Joe Rogan, which I love. I love that so much. That's a really that's a really helps my back my hips. So yeah, we'll attach that to the show notes too. So people can see that look and here's a real general thing you can do every time you pull over in between trips or to use the restroom, even some sets of some general lower body exercises like squats and lunges and some hip abduction. This is like where you're standing straight up and you keep your leg straight and you're bringing it out to the side. Something like you might see a dancer do just doing some simple exercises every hour or two, you know, when you stop to your bathroom or again, you know, in between trips, listen, I'm big on measuring things like this. So and I was able to do this. Like I gave you a time. I know that time because I literally have measured it. Like it's enough times that I go like it's right at the 30 to 45 minute mark guarantee. I'll feel like I have a knife sticking in my hip. If I didn't put my work in before I went into this. So something we didn't mention either that I used to do a lot of it and I noticed a ton of help was soft tissue work like on my IT and piriformis. So roll a cross ball. Yeah, rolling rolling the IT and rolling the piriformis will help release all that and then getting into my 90. So those those are the main things. So I roll the IT I roll the piriformis. I would do some 90 90 transitions literally that you're talking about five to eight minutes worth of work real quick before I got in the car night and day difference. You will notice a significant difference. And this is a good message for people who work long hours and sit at a desk, right? You know, if you're sitting at work for 10 hours, I used to tell us my clients I would say every hour or every 90 minutes get up and do about five minutes worth of just exercises stretching mobility work. That's all just five minutes and there's some side effects to that besides the fact that they had less pain they felt better. They actually were more productive because as when you get up and start moving, you start producing chemicals in the body that increase wakefulness and productivity. I also wanted to add to that. I noticed like when I was constantly hydrating and focusing on like getting more water like it really helped mitigate a lot of the pain.