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We have a curated list of the most noteworthy news from all across the globe. With any subscription plan, you get access to exclusive articles that let you stay ahead of the curve.
We have a curated list of the most noteworthy news from all across the globe. With any subscription plan, you get access to exclusive articles that let you stay ahead of the curve.
We have a curated list of the most noteworthy news from all across the globe. With any subscription plan, you get access to exclusive articles that let you stay ahead of the curve.
Matt Lauer has opted to remain silent rather than participate in discussions about his departure from the public sphere. This decision was revealed by Rob Shuter in his Naughty But Nice Substack on Monday, February 23.
Sources told Shuter that Armie Hammer’s mother, Dru, offered the disgraced Today host, 68, a chance to tell his side of the story on her new podcast, Hollywood and Divine, in which she offers a platform to people who “have been through major traumas, major trials, maybe canceled, and they had no voice,” she said in an Instagram post on Sunday, February 22.
According to an insider, Lauer declined an opportunity because he believes that speaking out would be detrimental rather than beneficial. “He’s not interested in joining a ‘canceled men’ redemption tour,” the source explained.
A media insider further elaborated on Lauer’s strategy, stating, “Matt’s approach has always been to maintain silence. He thinks that the more you talk about these issues, the more attention they get.” The source also mentioned that participating in “podcasts hosted by moms of men still battling scandal” would not be wise for him.
BeautifulSignatureIG / MEGA
Meanwhile, the Call Me By Your Name actor, 39, faced allegations of sexual abuse from several women in 2021. He has denied these claims, asserting that all interactions were consensual, and no legal charges have been brought against him. Nonetheless, his career has suffered significantly.
Lauer, who has consistently denied accusations of rape from a former NBC producer and insists their encounters were consensual, reportedly wishes that Dru would refrain from mentioning his name, as shared by another insider to Shuter.
“He’s trying to rebuild quietly.” the insider added. “This pulls him straight back into the storm.”
Gary Neville has advised Manchester United against naming Michael Carrick as their permanent manager, emphasizing the importance of selecting the most qualified candidate available.
Since stepping in as head coach in January following Ruben Amorim’s dismissal, Carrick has been steering the Red Devils. His current contract concludes at the season’s end.
Under Carrick’s leadership, United have enjoyed a remarkable run, securing victories in five out of six Premier League clashes and drawing once. This impressive performance has catapulted them to fourth place, just three points shy of Aston Villa, who are in third.
Although Carrick’s success has sparked calls for his extended tenure, Neville, his former teammate, believes otherwise. He argues that the club should seek a manager with the most impressive credentials.
Speaking on Sky Sports’ Monday Night Football before United’s 1-0 triumph over Everton, Neville stated, “Manchester United need to consider another managerial option now, given the uncertainty of future results.”
Gary Neville believes Michael Carrick (centre) shouldn’t be given the full-time Man United job
‘Little things like [Thomas] Tuchel re-signing with England does start to take away the options for Manchester United and they don’t harm Michael’s chances of getting the job. If he gets United into the Champions League there will be a lot of fever around that he should be appointed.
‘I’m not against him being appointed, I love him to bits and think that he’s done an incredible job so far. I just feel that Manchester United should go for the best class of manager available.
‘They’ve had young and inexperienced managers in the last two picks which have not quite worked. Ole Gunnar Solskjaer has come in before as an ex-player who did a very good job for a couple of years but that didn’t work in the end. So I just feel removing as much risk as possible is the right option.
‘But people who know me will know that’s not personal against Michael because I love him to bits. He’s a great lad, a great player and someone who’s doing a very good job as a coach now.’
Despite his reluctance to give Carrick the job, Neville does believe the 44-year-old will steer them to Champions League qualification come May.
‘There was a period for about five or six weeks where they played games where you kept thinking they could go into the top four and they didn’t. And now they are, they’ve got an incredible opportunity to finish in the top four,’ he said on the Gary Neville Podcast.
‘I think they will. The other teams start playing in Europe, they’ve got distractions. United haven’t got any distractions.
‘That doesn’t mean anything; they’ve had no game for two weeks and haven’t played particularly well here [at Everton] but I just think they’re now starting to get over the line in games where they wouldn’t have done before.
‘I think they could finish third, I really do think they could finish third. I said a couple of weeks ago I thought Villa might just get pulled back a little bit.
‘These teams [Aston Villa, Chelsea and Liverpool] have got European football in front of them and that’s a big distraction. Manchester United don’t have that and I think they’re in a decent place.
‘You look at the players out there, they go over to celebrate, they look like they’re in a decent sort of mood. They’re winning when they play well, they’re winning when they don’t play well, they’re picking up a point when they didn’t play well at West Ham, so all the right things are starting to happen.
‘They’ve hit a really good run, I do think they’ll finish third or fourth.
‘I’ve probably said at times in this last three months: Manchester United have no chance of finishing the Champions League, but this is just a bizarre season.
‘Teams are dropping points: Chelsea dropped points against Burnley on Saturday, Villa dropped points, Liverpool obviously did win in the end, but yeah I think United get there now and that’ll be a big move in terms of where they were last season.
‘I think it’d be a big move to get into Champions League, considering where they were a few weeks ago, obviously when they sack a manager and you don’t think for the life of you that they can go and beat Arsenal and Manchester City and everyone else that they’ve beaten in this last few weeks. It’s been an incredible points total that’s been pulled together.
‘And I think they’re now, I won’t say clear favourites to finish in the top four, but they are in pole position.’
Detectives investigating the suspicious death of a woman whose body was found in an Ipswich home last Thursday believe she had been dead for two weeks before her body was found.
Katherine Sanowski, a 42-year-old woman from Springfield, did not live at the Bellbird Park home on Beryl Court where she was found but was known to the sole occupant, a 34-year-old man who was found by police nearby.
Last Thursday, police were dispatched to a street following reports of a disturbance at approximately 11:30 a.m. involving a man disrupting traffic.
The body of Katherine Sanowski was found in a home in Bellbird Park, a suburb of Ipswich, last week. Police are treating her death as a homicide. (Instagram)
Detective Inspector Michael Manago announced that the death in question is being investigated as a homicide.
“The post-mortem examination has revealed some suspicious elements regarding the death, prompting us to treat it as a homicide investigation,” stated Manago.
He further mentioned that their ongoing investigations indicate the deceased had been in the residence for about two weeks, dating back to early February.
Police say Sanowski did not live at the home but was known to the man who did. (Instagram)
Manago also noted that while the individuals involved were acquainted, they were not related.
“The dynamics of their relationship remain a key topic of our investigation,” he said.
“We don’t believe there’s anyone else involved but we’re keeping an open mind.”
Sanowski had not been reported missing and there had been no reports of domestic violence between the pair.
Her family has been notified, Manago said, and are “quite distressed”.
Police at a home in Bellbird Park, west of Brisbane, where the body of a woman was found on February 19. (Nine)
The 34-year-old man is undergoing a medical assessment in hospital. He is not under arrest and is yet to speak with investigators.
Officers are appealing for anyone who witnessed anything suspicious at the property or who may have relevant CCTV to come forward.
Police also wish to speak with anyone who knew Sanowski or had any dealing with her in early February.
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The Lizzie McGuire community is mourning the loss of one of its cherished members: Robert Carradine.
Robert Carradine, renowned for his role as Lizzie’s father, Sam McGuire, in the beloved Disney Channel series, has passed away at the age of 71. His family confirmed his death on Monday, February 23, attributing it to his ongoing struggle with bipolar disorder.
“With heavy hearts, we announce the passing of our dear father, grandfather, uncle, and brother, Robert Carradine,” his family shared with Deadline. “In a world often shrouded in darkness, Bobby stood out as a beacon of light to everyone he encountered. We are heartbroken by the loss of this extraordinary soul and wish to honor Bobby’s brave battle with bipolar disorder that spanned nearly two decades. Our hope is that his journey inspires others to confront the stigma surrounding mental health. We kindly request privacy during this unimaginably difficult time and thank you for your understanding and empathy.”
His brother, Keith Carradine, emphasized the importance of discussing such struggles, saying, “We want people to know it, and there is no shame in it.”
The entertainment world experienced the loss of several iconic figures in 2026. The year began with the passing of Broadway star and influencer Bret Hanna-Shuford at 46. On January 11, the renowned composer Guy Moon died at 63. Just days after, Grammy-nominated musician John Forté was discovered dead at 50. The month continued with the loss of many more talents. […]
“It is an illness that got the best of him, and I want to celebrate him for his struggle with it, and celebrate his beautiful soul,” Keith added. He was profoundly gifted, and we will miss him every day. We will take solace in how funny he could be, how wise and utterly accepting and tolerant he was. That’s who my baby brother was.”
The stars of Lizzie McGuire have been sharing their emotional tributes to the former McGuire patriarch, including lead actress Hilary Duff.
Scroll down to read how Duff and her costars are remembering Carradine:
Hilary Duff
“This one hurts. It’s really hard to face this reality about an old friend,” Lizzie actress Duff, 38, shared via Instagram alongside two throwback photos of her and Carradine during their Lizzie McGuire days. “There was so much warmth in the McGuire family and I always felt so cared for by my on-screen parents. I’ll be forever grateful for that. I’m deeply sad to learn Bobby was suffering. My heart aches for him, his family, and everyone who loved him. 💔”
Jake Thomas
Thomas, 36, who played Lizzie’s brother, Matt, shared a picture of the pair on the Lizzie McGuire set via Instagram and wrote, “My heart hurts today.”
“I was fortunate to know Bobby for most of my life. And he was one of the coolest guys you could ever meet. Funny, pragmatic, sometimes cranky, always a little eccentric,” Thomas continued.
“He was a talented actor, musician, and director. But more than anything, he was family. I have many fond memories being with him and his family throughout my life. Good moments, challenging moments, and lots of laughs between,” he added.
“I looked up to him growing up. And later in life, I came to realize he thought I was pretty neat, too. So I guess I was doing something right in his eyes,” Thomas went on. “My heart is with Marika and Ian. Rest easy, Bobby. Love you. -’Jaker.’”
Hilary Duff’s breakout role on Lizzie McGuire yielded years of success for the actress that continues today, while her costars chose slightly different paths. The sitcom — starring Duff (Lizzie McGuire), Lalaine (Miranda Sanchez), Adam Lamberg (Gordo), Jake Thomas (Matt McGuire), Hallie Todd (Jo McGuire) and Robert Carradine (Sam McGuire) — aired from 2001 to 2004 and […]
Lalaine
“It’s really not fair. I’m f***ed up atm.. I am thankful tho,” Lalaine, who played Lizzie’s best friend Miranda shared via Instagram, per Deadline. “Thankful I had time with you, thankful for our last conversation, and your constant fatherly like support. I love you Bobby.”
Keir Starmer finds himself navigating a new wave of trouble today as he attempts to manage discontent within the Labour Party following the arrest of Lord Mandelson.
The Prime Minister is under pressure to ensure ‘maximum accountability’ after the influential New Labour figure was apprehended by police at his London residence. The arrest, which took place at the unusual hour of 4:15 pm, has sparked curiosity and concern.
After being interrogated until the early morning, the peer was released on bail regarding allegations of leaking sensitive information to the controversial financier Jeffrey Epstein during his tenure as business secretary.
This development poses a significant challenge to Sir Keir’s efforts to solidify his leadership, especially after a recent coup attempt nearly unseated him just two weeks ago.
Controversy swirls among MPs following his controversial decision to appoint Lord Mandelson as the US ambassador, despite awareness of Mandelson’s long-standing connections to Epstein. Merely 167 days ago, Starmer expressed ‘full confidence’ in the peer, only to dismiss him shortly thereafter.
Shortly before the arrest Sir Keir made his first visit to Gorton & Denton, where Labour is desperately trying to hold on in a crucial by-election on Thursday.
Earlier, Sir Keir had used an email to his MPs to promise to ‘listen’ to them more and change the ‘culture’ in Downing Street. He has already signalled a lurch to the Left as he struggles to survive.
Peter Mandelson has been released on bail after being quizzed late into the night over allegations he leaked sensitive information to paedophile financier Jeffrey Epstein during his time as business secretary
Mandelson arrives home in the early hours of Tuesday
The disgraced former minister Peter Mandelson was led away by detectives from the Metropolitan Police’s Special Investigations Team yesterday afternoon
Before the arrest Keir Starmer went to Gorton & Denton yesterday, where a crucial by-election is taking place
Labour backbencher Bell Ribeiro-Addy said last night that there had been ‘issues of poor judgment’ and it was damaging politics across the spectrum.
‘What we need to get to a point of now is trying to get to a point of maximum accountability,’ she told Channel 4 News.
‘There should be a wide-ranging investigation into all these things.
‘The major issue has been the damage of trust between us and the British public, and they need to feel that something’s being done about it.’
Lord Mandelson was led away by detectives from the Metropolitan Police’s Special Investigations Team – the unit dubbed the Yard’s ‘Celeb Squad’ – on suspicion of misconduct in public office yesterday afternoon.
Nine hours later at around 1.15am the 72-year-old was pictured as he was driven out of Wandsworth Police Station.
He left the station in a black car accompanied by three other people but shortly after arrived home in a London black cab. He remained silent and downcast as he walked into his house.
A Metropolitan Police spokesman said: ‘A 72-year-old man arrested on suspicion of misconduct in public office has been released on bail pending further investigation.
‘He was arrested at an address in Camden on Monday, 23 February and was taken to a London police station for interview.
‘This follows search warrants at two addresses in the Wiltshire and Camden areas.
‘We are not able to provide further information at this stage to prevent prejudicing the integrity of the investigation.’
The Government had yesterday pledged to release documents relating to the appointment of Lord Mandelson as US ambassadoe.
MPs were told that the first bundle would be published ‘very shortly in early March’. But Mandelson’s arrest has now cast doubt over that timeline.
Chief Secretary to the Prime Minister Darren Jones said Scotland Yard had advised against releasing some exchanges between Downing Street and the Labour grandee for fear of prejudicing any potential prosecution.
Mandelson stands in white underwear talking to a woman in a bathing robe in a photo though to be snapped in Epstein’s Paris home
Tory leader Kemi Badenoch said: ‘Mandelson’s arrest is the defining moment of Keir Starmer’s premiership.
‘It wasn’t long ago the PM looked me in the eye at PMQs and said he had ‘full confidence’ in Mandelson.
‘Time to release the Mandelson files in full. We must know who knew what and when. No more delays.’
In his email to MPs, Sir Keir committed to hosting more ‘policy roundtables’ in No10 and said advice would be ‘taken seriously and acted upon’.
‘I recognise this is not simply about process, it is about culture,’ he added, according to the i newspaper.
A recent report has revealed that Anna Kepner’s 16-year-old stepbrother faces charges related to her tragic death.
Eighteen-year-old Florida cheerleader Kepner was found dead after being strangled in a chokehold. Her body was discovered by a cleaning crew beneath the bed in the cabin she shared with her stepbrother on the Carnival Horizon cruise ship last November.
The teenager, who allegedly had an unhealthy fixation on the high school senior, was initially considered a suspect. New court documents, which were reviewed by WESH, confirm that charges have now been filed against him.
The documents are part of a legal battle over custody between his father, Thomas Hudson, and his ex-wife, Shauntel Kepner.
In these documents, Hudson seeks sole custody of the stepbrother, who has been residing with Shauntel and her current husband, Chris, since the incident on the cruise ship.
“According to social media from the Kepner family, on Feb. 3, 2026, the petitioner/father’s son was charged by the United States Attorney in the Southern District for Florida for… and homicide of Anna Kepner,” the doc filed last Friday says.
“Immediately after the cruise, the respondent/mother and Chris Kepner expelled [the minor ] from their household and neither has seen [the minor] since then.
“Social media from the Kepner family has indicated that they want the ‘nails in the coffin’ of [the minor] and that both the Kepner family and the Respondent ‘want him buried,” according to the document.
The FBI hasn’t formally named Kepner’s stepbrother a suspect and there is a case against the boy under seal, according to CBS News.
Earlier this month, he appeared before a federal judge in Miami and was seen donning a camouflage zip-up as he walked to another courthouse. He was then processed for pre-trial release.
Kepner’s body was found wrapped in a blanket and covered with life vests after she was killed.
Krystal Wright, her aunt, said she “fought for her life” in her final moments, as reported by the Fox affiliate WOFL.
Kepner’s younger biological brother reportedly heard yelling and chairs being thrown in the room she was sharing with her stepbrother.
“He heard [the stepbrother] yelling at her in a harmful way of like ‘shut the hell up’ and stuff like that and that’s when [the brother] knew there was something going on,” Kepner’s ex-boyfriend Joshua Tew told Inside Edition last year, recalling the harrowing moments.
Kepner’s younger brother ended up sleeping just feet away from his sister’s lifeless body before she was found.
Kepner, who was set to graduate high school this year and had aspirations of joining the Navy, was last seen alive at a family dinner on Nov. 6 – the day before she died in international waters – and went back to her room because she was feeling unwell.
Carnival Cruise Line previously said it is cooperating in the law enforcement investigation.
New Zealand’s Prime Minister has expressed support for efforts to remove Andrew Mountbatten-Windsor from the royal line of succession. This announcement aligns with discussions among British officials considering legislation for his removal following the conclusion of a police investigation. Christopher Luxon, New Zealand’s Prime Minister, conveyed his stance after Australia’s Prime Minister, Anthony Albanese, made a similar commitment. “If the UK Government proposes to remove Andrew Mountbatten-Windsor from the order of succession, New Zealand would support it,” a spokesperson for Luxon stated. The UK Government has indicated that any such proposals would be addressed after the police probe is completed.
The dominion dominoes
The former Duke of York was arrested on Thursday under suspicion of misconduct in public office. Authorities conducted searches at his Sandringham and Windsor properties, suspecting him of sharing sensitive information with financier Jeffrey Epstein during his time as the UK’s trade envoy. Following 11 hours of questioning, Andrew was released under investigation, with searches at his former Royal Lodge residence still ongoing. Currently, Andrew ranks eighth in line to the throne, following Prince William, his three children—George, Charlotte, and Louis—as well as Prince Harry and his two children, Archie and Lilibet. Australian Prime Minister Anthony Albanese wrote to his UK counterpart, affirming that his government would support any move to remove Andrew from the line of succession, given recent developments.
The commonwealth first
“I agree with His Majesty that the law must now take its full course, ensuring a thorough and fair investigation,” Albanese stated. “These are serious allegations, and Australians regard them with gravity.” In response to inquiries about the letter, Sir Keir Starmer’s official spokesperson confirmed receipt, noting that the matter is under review. “The Government is considering whether further steps are necessary concerning Andrew Mountbatten-Windsor, and we are not ruling anything out,” the spokesperson mentioned. However, due to the ongoing investigation, additional comments were deemed inappropriate at this time. Australia is the first among the other 14 Commonwealth realms to express support for Andrew’s removal from the succession line.
After Andrew’s arrest, King Charles said: ‘I have learned with the deepest concern the news about Andrew Mountbatten-Windsor and suspicion of misconduct in public office. ‘What now follows is the full, fair and proper process by which this issue is investigated in the appropriate manner and by the appropriate authorities. In this, as I have said before, they have our full and wholehearted support and co-operation. ‘Let me state clearly: the law must take its course. ‘As this process continues, it would not be right for me to comment further on this matter. Meanwhile, my family and I will continue in our duty and service to you all.’ The Prince and Princess of Wales are said to support the King’s unprecedented statement following the arrest of William’s uncle Andrew at Sandringham on Thursday.
It comes as a retired civil servant today claimed Andrew charged taxpayers for massages while working as the UK’s trade envoy. The former member of staff, who worked in the UK’s trade department in the early 2000s, said the disgraced royal successfully expensed the treatment as well as excessive travel costs during his time in the role between 2001 and 2011. The civil servant alleged he was so annoyed by Andrew’s request that he’d refused to pay for the massage, but was ‘overruled’ by senior staff. ‘I thought it was wrong… I’d said we mustn’t pay it, but we ended up paying it anyway,’ he told the BBC. The Department for Business and Trade declined to comment on the claim. Andrew has always denied any personal gain from his role as trade envoy.
But a former senior Whitehall official, who oversaw finances, said he saw similar expenses for Andrew’s trips, adding he had ‘absolutely no doubt’ about the massage claims. Kemi Badenoch has said the Department for Business and Trade should open its files on Andrew if they relate to ‘allegations of misconduct in public office’. The Conservative leader, a former business secretary, was asked if she would support the department opening its files on Andrew, who served as trade envoy between 2001 and 2011. She told the Press Association: ‘I’m quite sure that the police will be asking for those files in due course. If they haven’t already, there should be full transparency. As trade secretary, I know that the trade envoy rule is quite a low level role. ‘Prince Andrew would have been given that because it could open doors, but if there is anything in these allegations of misconduct in public office, then all the files should be released and investigated.’
Mrs Badenoch was also asked if she supported calls from her Tory colleague Tom Tugendhat for a special parliamentary committee aimed at investigating Andrew and Lord Peter Mandelson’s links to Epstein. She said it was important to allow the police investigation into Andrew to ‘run its course’, and added: ‘It is extraordinary that right now the King has allowed the law to run its course while the Prime Minister is not releasing any files. ‘He sacked the cabinet secretary who was overseeing the release of the files. Parliament has a duty to make sure that the Government is held to account. We should not allow what’s happening with Andrew Mountbatten-Windsor to distract from the fact that the Prime Minister himself has a lot of questions to answer.’
LOS ANGELES — Renowned actor Robert Carradine, celebrated for his performances in “Revenge of the Nerds” and “Lizzie McGuire,” has passed away at the age of 71.
For nearly 20 years, Carradine struggled with bipolar disorder, a battle that ultimately led to his passing, according to a statement from his family to Deadline.
“We hope his journey can illuminate the importance of addressing the stigma associated with mental illness,” the Carradine family expressed.
Part of the illustrious Carradine acting dynasty, Robert was the son of esteemed actor John Carradine and brother to actors David, Keith, and Christopher Carradine, with Christopher having served as a former vice president at Walt Disney Imagineering.
In a heartfelt tribute, Carradine’s daughter, actress Ever Carradine, honored her father with a touching Instagram post.
“My dad was a lover, not a fighter. He was all heart, and in a world so full of conflict and division, I think we can all take a page out of his book today, open our hearts and feel and share the love,” she wrote.
For younger generations, Carradine is known for playing Hilary Duff’s father on “Lizzie McGuire.”
“This one hurts. It’s really hard to face this reality about an old friend. There was so much warmth in the McGuire family and I always felt so cared for by my on-screen parents,” Duff wrote on Instagram. “I’ll be forever grateful for that. I’m deeply sad to learn Bobby was suffering. My heart aches for him, his family, and everyone who loved him.”
Carradine had a long career in television and film. He played Lewis in the long-running “Revenge of the Nerds” movie franchise, and also appeared in the Oscar-winning film “Coming Home” in 1978.
The actor made his film debut in 1972 in “The Cowboys” with John Wayne.
Experiencing stiff hips past the age of 55? Try these five standing exercises to improve your hip mobility today.
As we age, one prevalent issue many older adults face is reduced hip mobility. With 35 years of experience as a personal trainer and 20 years leading PT courses, I’ve observed this concern in most older adults I work with. Fortunately, specific standing exercises can significantly enhance hip mobility more practically and quickly than yoga or floor stretches for this age group. These five exercises can help you regain your range of motion without needing to get down on the floor.
Many find it challenging to lift their knee towards the chest (hip flexion) or struggle with hip external rotation, which is crucial for comfortably exiting a car without turning your whole body. These issues often occur simultaneously, and when your range of motion decreases, it impacts daily activities, not just exercise. Climbing stairs becomes more difficult, standing up from a low chair requires arm assistance, and you might avoid putting on shoes while standing.
The Most Common Hip Problems After 55
Shutterstock
Sitting for prolonged periods, which most of us tend to do, often leads to reduced hip extension, the ability to move the leg backward. When our hips don’t extend properly, our lower back usually compensates, potentially causing pain and injury. Our bodies are remarkably adaptable, shifting the load to keep us moving, even as the original restriction persists.
People who sit for a long time each day — so most of us — tend to see reduced hip extension, meaning the ability to move the leg backwards. If our hips can’t extend properly, our lower backs generally take over, which can lead to pain and injury. Our bodies are fantastic at compensating like that; they will move the load where they can to keep us moving rather than flagging where the initial restriction has occurred.
Along with these issues, hip flexors are almost always tight in older adults. From sitting, the psoas and iliacus muscles — which run from the lower spine through the pelvis to the femur — have been in a shortened position for decades. The younger we are, the more these muscles will lengthen again, but as we get older, they don’t do this in the same way. The result is tightness that leads to an anterior pelvic tilt, changing posture and compressing the lower lumbar spine. Walking starts to feel stiffer and less fluid.
All of these issues lead to a narrowing of the things you can do without discomfort or thinking carefully. You start to feel like a long walk needs recovery time. Picking things up from the floor requires calculation. It’s not inevitable, but it’s gradual — which is why it catches people off guard.
Why Standing Exercises Beat the Floor
Shutterstock
Exercises on the floor have their place, but for a lot of people over 55, getting down on the floor and back up is challenging. The general effort of lowering and raising the body’s weight can make it feel like more trouble than it’s worth — leading to people simply not doing the exercises.
Standing exercises remove that barrier. Your body is in a position it’s already comfortable with, and the movements are closer to the ones the hips need to perform in daily life — stepping, shifting weight, rotating when reaching, and walking. Training in the same position you spend the majority of your time generally gives a more direct carryover to how you feel each day.
When you perform standing exercises, balance and coordination also come into play. There will always be some degree of shifting weight or loading of a single leg, which means the stabilising muscles around the hips, feet, and ankles are also being worked. This combination can’t be replicated by floor exercises and matters a lot for fall prevention — something that becomes a bigger concern as we age.6254a4d1642c605c54bf1cab17d50f1e
Traditional yoga is really beneficial to most people, but it often requires the body to get into positions like deep lunges, seated forward folds, and pigeon pose that place a lot of demand on joints and connective tissue that potentially aren’t ready for that load. There’s also a certain amount of range needed that can exceed what a person with restricted mobility can safely reach, without the lower back or knee starting to compensate. Hip work carried out while standing meets the body where it is, rather than asking the body to reach an ideal shape.
Standing Hip Circles
This is probably the most direct way to work through the hip’s full available range of motion in one movement. The hip joint is a ball-and-socket joint, meaning it’s designed to move in every direction — not just forward and back — and standing circles remind the body of that range, lubricating the joint through movement and gently working the muscles and connective tissue that control rotation in all planes. It’s low-load, which means the joint isn’t being asked to take much stress, and that makes it a good starting point before moving into anything more demanding.
Muscles Trained: Hip flexors, hip rotators, glutes, connective tissue of the hip joint
How to Do It:
Stand near a wall or chair and hold it lightly with one hand for balance
Shift your weight onto one leg, keeping a very slight bend in the standing knee rather than locking it out
Lift the opposite knee to about hip height
Begin drawing slow, deliberate circles with that knee — going forward, out to the side, back behind you, and then closing the circle back to the front
Focus on making the movement come from the hip rather than just swinging the lower leg around
Do eight to ten circles in each direction on each side
Aim to make each circle a little larger than the last as the hip warms up
Avoid These Mistakes:
Don’t let the whole pelvis rock and tilt to compensate for limited range — when the hip can’t complete the circle, the body tends to cheat by tilting the trunk sideways or rotating the pelvis, which means the hip itself isn’t actually doing the work
Keep the pelvis level and the standing leg steady — if the circle has to get smaller to achieve that, that’s the right trade-off.
Standing Figure-Four Stretch
This targets hip external rotation and the piriformis muscle — a small but often tight muscle that runs diagonally across the back of the hip and can press on the sciatic nerve when contracted. External rotation is one of the first ranges to go as we get older, and once it’s restricted, you start to notice it in sitting cross-legged, getting in and out of vehicles, and in the way the whole leg feels stiff. The standing version lets you control how much weight — and therefore how much stretch — you’re applying, which makes it safer and more adjustable than the floor version.
Muscles Trained: Piriformis, hip external rotators, glutes
How to Do It:
Stand in front of a sturdy chair or counter and hold it for support
Cross one ankle over the opposite thigh, just above the knee, so the crossed leg forms a rough figure-four shape
Stand tall through the spine with your weight distributed across the standing foot
Slowly sit back and down as though you were going to sit into a chair — but stop before you actually do
Hold the lowest point you can reach with a long spine for 30 to 45 seconds
Switch sides and repeat
Recommended Hold: 30–45 seconds per side
Avoid These Mistakes:
Don’t round forward through the upper back to compensate for limited range or a lack of balance — when the spine rounds, the stretch shifts away from the hip and into the lower back, which isn’t where you want it
Keep the chest lifted and the spine long to put the work into the hip where it belongs — if that means the sit-back isn’t very deep, that’s fine, and it’ll improve with repetition.
Standing Hip Flexor Stretch
The hip flexors — particularly the psoas — tend to spend so many of our waking hours in a shortened position that they stop returning to full length even when we stand. That shortening tilts the pelvis forward, compresses the lower lumbar discs, and changes how the entire leg moves during walking. Stretching the hip flexors in a standing position, with the body upright, is much closer to the functional position in which these muscles actually work, which makes the stretch more relevant than doing it lying on a table.
Muscles Trained: Psoas, iliacus, hip flexors, quadriceps
How to Do It:
Take a generous step forward with one foot so you’re in a split stance, with both feet facing forward
Lower your back heel so both feet are flat on the ground (if that’s not comfortable, a slight heel lift on the back foot is fine)
Keep your spine tall and your tailbone gently tucked under, rather than letting the lower back arch
Shift your weight slowly forward onto the front leg until you feel a gentle lengthening through the front of the back hip and thigh
Keep the movement small and controlled rather than lunging forward aggressively
Hold for 30 to 45 seconds per side, breathing through the stretch rather than holding your breath
Recommended Hold: 30–45 seconds per side
Avoid These Mistakes:
Don’t let the lower back arch as the pelvis tips forward — this is the body’s way of making the stretch feel deeper than it is, but what’s actually happening is the lower back is taking the tension rather than the hip flexor
Apply a light tuck of the pelvis at the start of the movement and maintain it throughout — this makes a real difference to where the work lands.
Lateral Leg Raises
The hip abductors — the gluteus medius and minimus that run along the outer hip — are muscles that tend to weaken noticeably as we get older, partly because day-to-day life rarely asks us to move sideways. That weakness shows up in instability when standing on one leg, a noticeable drop in the pelvis when walking (sometimes called a Trendelenburg gait), and a general feeling of the hips being unsupported. Strengthening these muscles in a standing position also trains the standing leg’s stability at the same time — which is the position in which that strength actually gets used.
Muscles Trained: Gluteus medius, gluteus minimus, hip abductors
How to Do It:
Stand beside a wall or chair with one hand resting on it lightly — enough for balance, but not so much that you’re leaning into it
Keep a very slight bend in the standing knee and stand tall through the spine
Slowly lift the outer leg out to the side, keeping the toes pointing forward or very slightly down (not upward, which often brings the hip flexor in to help)
Lift to about 30 to 40 degrees — the movement doesn’t need to be large
Focus on the movement coming from the outer hip rather than from a hitch in the pelvis
Lower slowly and with control
Repeat 10 to 12 times per side
Recommended Sets and Reps: 10–12 reps per side
Avoid These Mistakes:
Don’t hike the hip upward as the leg rises — this shifts the work from the abductors to the quadratus lumborum (a lower back muscle) and reduces the effectiveness of the exercise
Keep the hip on the standing side level throughout, even if that means the range of the lift is limited.
Standing Hip Internal Rotation (Clock Steps)
Internal rotation — the ability to turn the leg inward, which is what happens when the knee falls inward during walking or going downstairs — is often the most neglected movement direction in hip work, and one of the first to become restricted. Poor internal rotation at the hip places extra stress on the knee, particularly on the inner structures, and can contribute to the kind of knee pain that gets attributed to the knee itself when the real restriction is further up in the hip. This exercise introduces internal rotation in a weight-bearing context, which is where it actually matters.
Muscles Trained: Hip internal rotators, gluteus medius, stabilising muscles of the standing leg
How to Do It:
Stand with feet about hip-width apart, both hands resting on a surface for balance
Imagine a clock face on the floor around your right foot
Keeping the right foot planted and the right knee soft, step the left foot slowly to different positions on the clock — to 9 o’clock (directly left), then to 6 o’clock (behind), then to 3 o’clock (crossing in front)
Each time you step, pause and allow the right hip to rotate gently with the movement rather than resisting it
You’ll feel the rotation most when stepping behind or across the body
Go through the clock positions five to six times on each side, moving deliberately rather than quickly
Recommended Sets and Reps: 5–6 full clock sequences per side
Avoid These Mistakes:
Don’t allow the planted foot to pivot and swivel on the floor — this means the hip isn’t actually rotating, the foot is
Keep the foot as still as possible while the femur rotates within the hip socket — that’s where the movement needs to happen.
How Often to Do These Exercises
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Three to four sessions a week tends to be a good target, and each session probably runs to about 15 to 20 minutes if you’re moving through all five exercises with adequate holds and repetitions. Daily work is fine too — unlike strength training, hip mobility work generally doesn’t need recovery days in the same way, because it’s not placing the kind of load on the muscles that causes breakdown and repair.
For some people, doing a shorter version every day — two or three exercises, ten minutes — is more sustainable than doing a longer session less often, and that consistency is what tends to produce results.
The exercises are also manageable to break up. A few minutes of hip circles and the flexor stretch in the morning, and the figure-four and lateral raises later in the day, is a perfectly reasonable way to accumulate the work without needing a dedicated block of time. Fitting mobility work around whatever else you’re already doing — a walk, a swim, another exercise session — tends to make it more likely to actually happen.
What probably matters less than the specific frequency is whether the work is genuinely regular. The hip, like most joints, responds to repeated exposure to range rather than occasional intense sessions. Doing something four times a week for a month will generally produce more noticeable change than doing an hour-long session once a week.
What to Expect in the First 30 Days
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The first thing most people notice, usually within the first week or two, is that the exercises themselves start to feel less effortful — the hip circles get a bit smoother, the figure-four sit-back gets a little deeper, the lateral raises feel less wobbly. That’s partly the nervous system adapting, partly the muscles and connective tissue beginning to respond to the repeated input.
By the end of 30 days of consistent work, it’s reasonable to expect some genuine improvement in daily comfort — less stiffness when getting up from sitting, a feeling of more ease when climbing stairs or walking on uneven ground, and often a reduction in the low-grade hip or lower back ache that many people in this age group have normalised without quite registering it.
What’s less likely in 30 days is dramatic visual postural change or complete resolution of longstanding stiffness. Connective tissue changes slowly, and the hips of someone who’s spent years in certain patterns don’t remodel quickly. Progress at this stage tends to be felt more than seen, and it tends to be incremental. The value in tracking it is noticing those functional improvements: being able to put shoes on without sitting down, walking without hip fatigue on routes that used to cause it, or just the sense that the body moves with a bit more give than it did a month ago.
When to See a Doctor First
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A sharp or stabbing pain in the hip joint during any of these exercises is worth paying attention to, particularly if it’s accompanied by a clicking or clunking sensation that also hurts. Some clicking in the hip is very common and often harmless, but when it comes with pain it can indicate impingement — a structural issue where the ball and socket aren’t clearing each other properly — and pushing through that kind of sensation can make things worse rather than better.
If you have pain that moves down from your hip into your leg, especially if it follows a specific line to your knee or below, or if you experience numbness or tingling, get it looked at before continuing. Pain like this can involve nerves which these exercises might aggravate.
If you’ve had a hip replacement, check with your surgeon before starting any hip mobility work. Post-surgical precautions vary, and some movements — especially deep internal rotation and extreme flexion — might be on your restriction list depending on the prosthesis and how it was implanted. If you’ve recently had a fracture of the hip or pelvis, or have been told you have advanced hip osteoarthritis, speak with your surgeon first as well.
Pain at rest (rather than just with movement), pain that’s getting progressively worse over days or weeks, unexplained swelling around the joint, or pain following a fall are also signs to see your doctor or physiotherapist before proceeding.
Most people over 55 with general hip stiffness that has appeared gradually and is lifestyle-related from age and inactivity can generally tolerate these exercises well. Starting gently and building up slowly will take care of most of the risk.
A mural dedicated to Iryna Zarutska, a Ukrainian refugee who was tragically killed, has been defaced with spray paint.
The vandal left a message saying, “PLEASE VANDALIZE THIS.”
Shockingly, the mural had only been up for less than a fortnight before it was marred by graffiti.
Iryna Zarutska fled to the United States with her family, hoping to escape the devastation of war in Ukraine and start anew. She was actively learning English, gainfully employed, and striving to build a hopeful future. However, her dreams were abruptly shattered when she fell victim to an unprovoked attack by a man with a history of criminal behavior.
Surveillance footage captures Iryna boarding a train in Charlotte, North Carolina, where she quietly settled into her seat, engrossed in her phone. Sitting directly behind her was a man later identified as Carlos Brown Jr.
A close-up of Brown’s hands can be seen opening and unfolding the knife in order to prepare to stand up to stab Iryna. Although Iryna’s hat covers a lot of her face, the shock in her eyes, along with the terror she silently expressed during her final moments of life, bleeding out, surrounded by panic, is heartbreaking to watch.
The video also shows Brown, in an orange hoodie, walking the aisles of the train with blood dripping on the floor. One passenger notices blood drops and avoids stepping in them, while another witness on the phone with 911 tells them a man just stabbed a woman for no reason, and she needs help.
Moments after allegedly stabbing Iryna, Brown is captured on video nonchalantly walking the platform of the train station.
On the train, Brown was wearing a hoodie; now he is wearing a black t-shirt, with the now bloody hoodie wrapped around his hands.
In reaction to the shocking and violent death of Iryna Zarutska, North Carolina Governor Josh Stein just signed “Iryna’s Law” into effect, increasing checks on criminals getting out on bail and prohibiting cashless bail for some violent crimes and most repeat offenders.
A grand jury indicted Brown for the murder of Iryna, formally charging him with first-degree murder. Brown is being held without bond in the county jail, but an order was filed for him to be committed to Central Regional Hospital.
Allegedly, he has been diagnosed with schizophrenia and also has a lengthy rap sheet of criminal behavior.
Joining Nancy Grace today:
Randy Kessler – Atlanta Trial Lawyer, Emory Law School Professor, Past Chair ABA Family Law Section, Author of “Divorce, Protect Yourself, Your Kids and Your Future;” Instagram: @rkessler23, X: @GADivorceCaryn Stark – Forensic Psychologist, Renowned TV and Radio Trauma Expert and Consultant; Instagram: carynpsych, FB: Caryn Stark Private PracticeAndy Kahan – Director of Victim Services and Advocacy at Crime Stoppers of Houston; Facebook: “Andy Kahan and Crime Stoppers of Houston;” X: @AKahanCrimeSto1; Instagram: AndyVictimAdvocateRon Bateman – Former Homicide Detective, Former Undercover Narcotics Agent, Former Sheriff; Author of Crime Fiction Series, “Silent Blue Tears.” and “Opposing Sides: Memoirs of a Drug Dealer and a Detective,” with Co-author Billy Joe Nichols (coming soon!); TikTok: @Ron.Bateman.655Dr. Thomas Coyne – Chief Medical Examiner, District 2 Medical Examiner’s Office, State of Florida; Forensic Pathologist, Neuropathologist, and Toxicologist; X: @DrTMCoyneDave Mack – Crime Stories Investigative Reporter
Additional Guest
Susan Hendricks – Journalist, Author: “Down the Hill: My Descent into the Double Murder in Delphi;” IG @susan_hendricks X @SusanHendicks
“Crime Stories with Nancy Grace” on Fox Nation is also a national radio show on SiriusXM channel 111, airing for two hours daily starting at 12 p.m. EST. You can also subscribe and download the daily podcasts at iHeart Podcasts.
[Feature Photo: Flowers and photos are left near the tracks where Iryna Zarutska, who was fatally stabbed on a commuter train last month, Monday, Sept. 22, 2025, in Charlotte, N.C. (AP Photo/Nell Redmond)]
