{"id":3091,"date":"2025-08-19T03:52:54","date_gmt":"2025-08-19T03:52:54","guid":{"rendered":"https:\/\/justpaste.in\/blogs\/hidden-habits-destroying-your-hip-mobility-after-50\/"},"modified":"2026-08-03T18:27:15","modified_gmt":"2026-08-03T18:27:15","slug":"hidden-habits-destroying-your-hip-mobility-after-50","status":"publish","type":"post","link":"https:\/\/justpaste.in\/blogs\/hidden-habits-destroying-your-hip-mobility-after-50\/","title":{"rendered":"Hidden Habits Destroying Your Hip Mobility After 50"},"content":{"rendered":"

A single stubborn hip problem stopped daily walks and turned simple tasks into negotiations. After months of trying quick fixes, the real change didn\u2019t come from more reps or stronger pills \u2014 it came from noticing small,<\/p>\n

repeated habits that quietly tightened things up. This article is a practical, friendly guide to those hidden habits, why they harm hip mobility, and the simple, repeatable switches that restore ease \u2014 one small habit at a time.<\/p>\n

\"Hidden<\/p>\n

Why Hip Mobility Matters After 50<\/h2>\n

Hip mobility isn\u2019t about touching toes or doing the splits. It\u2019s about the tiny freedom that lets you climb stairs without thinking, get up from a chair without bracing, and walk with confidence.<\/p>\n

After 50, tissues change, recovery slows, and habits that once felt harmless can compound into stiffness, imbalance, and pain.<\/p>\n

Loss of hip mobility increases fall risk, shifts load to the lower back and knees, and makes everyday life more effortful. The good news: mobility is highly trainable. But first \u2014 identify the habits silently sabotaging progress.<\/p>\n

Hidden Habits, Why They Hurt, Quick Fixes<\/h2>\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Hidden Habit<\/th>\nWhy It Hurts Hip Mobility<\/th>\nQuick Fix (2\u20137 Days Start)<\/th>\n<\/tr>\n<\/thead>\n
Prolonged Sitting<\/td>\nHips remain flexed; hip flexors shorten; glutes deactivate<\/td>\nStand every 30\u201345 min; 2-minute hip opener every hour<\/td>\n<\/tr>\n
Crossing Legs While Seated<\/td>\nAsymmetrical pelvic tilt; tight lateral hip structures<\/td>\nKeep feet flat; alternate uncrossed posture<\/td>\n<\/tr>\n
Passive-Only Stretching<\/td>\nStretch without strength \u2192 instability<\/td>\nAdd 2 strength moves post-stretch (glute bridge, clamshell)<\/td>\n<\/tr>\n
High-Heeled or Cushioned Shoes<\/td>\nAlter gait mechanics and reduce hip extension<\/td>\nSwap to low-heeled, stable shoes for daily wear<\/td>\n<\/tr>\n
Skipping Warm-Up<\/td>\nStiff tissues are shocked into pain with sudden load<\/td>\n5\u20137 minute dynamic warm-up before activity<\/td>\n<\/tr>\n
Relying Solely on Pills<\/td>\nSymptom masking leads to movement avoidance<\/td>\nUse meds responsibly and pair with movement plan<\/td>\n<\/tr>\n
Poor Footwear Habit<\/td>\nLack of proprioception, poor hip activation<\/td>\nChoose supportive footwear; alternate barefoot time<\/td>\n<\/tr>\n
Holding Breath Under Load<\/td>\nIncreased tension, poor core-hip coordination<\/td>\nBreathe: exhale on effort, inhale on release<\/td>\n<\/tr>\n
One-Sided Activities<\/td>\nRepetitive patterns cause imbalance<\/td>\nAdd counter-patterning (single-leg or opposite-side work)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Hidden Habit 1: Sitting Without Thought (The Silent Shrinker)<\/h2>\n

Why This Habit Is Dangerous<\/h3>\n

When hips stay bent for long stretches, the hip flexors (psoas, rectus femoris) adopt a shortened position. Muscles adapt to position. Over weeks and months, that shortening becomes persistent tightness \u2014 limiting hip extension and making walking, standing, or lying flat uncomfortable.<\/p>\n

Signs You Have This Habit<\/h3>\n
    \n
  • Stiffness after standing for a few seconds.<\/li>\n
  • Lower back aches when walking uphill.<\/li>\n
  • Trouble fully extending the hip when stepping back.<\/li>\n<\/ul>\n

    Simple Daily Fixes<\/h3>\n
      \n
    • Stand Every 30\u201345 Minutes.<\/strong> Set a gentle timer on your phone or use natural breaks (finish an email, get water).<\/li>\n
    • Two-Minute Hip Opener Hourly.<\/strong> Lie back or stand and perform a gentle lunge stretch (hold 30 seconds each side).<\/li>\n
    • Change the Chair Setup.<\/strong> Sit to the back of the chair, feet flat, hips slightly higher than knees (a thin wedge under the chair front helps).<\/li>\n<\/ul>\n

      Micro-Exercise: Seated Hip Switch (Do at Desk)<\/h3>\n
        \n
      • Lift one knee slightly, rotate the foot outward and inward slowly, 10 reps each side.<\/li>\n
      • Purpose: increase blood flow and reset pelvic position.<\/li>\n<\/ul>\n

        Hidden Habit 2: Crossing Legs, Slouching, and Asymmetry<\/h2>\n

        Why This Habit Is Dangerous<\/h3>\n

        Crossing legs or slumping tilts the pelvis and creates long-term asymmetry. One side shortens, other side lengthens. Over time the body compensates with rotated hips, uneven gait, and tightness.<\/p>\n

        Quick Observations<\/h3>\n
          \n
        • One pant leg hits the ankle earlier.<\/li>\n
        • One hip feels \u201chigher\u201d when lying prone.<\/li>\n
        • Pain localizes to one side more than the other.<\/li>\n<\/ul>\n

          Practical Swaps<\/h3>\n
            \n
          • Feet Flat Rule:<\/strong> Keep both feet on the floor when seated for long periods.<\/li>\n
          • Alternate Sitting Positions:<\/strong> If crossing feels natural, alternate which leg crosses \u2014 aim for balance.<\/li>\n
          • Timed Posture Checks:<\/strong> Pair posture checks with natural cues (phone alerts, brew cycle).<\/li>\n<\/ul>\n

            Hidden Habit 3: Passive Stretching Without Strength<\/h2>\n

            The Mistake<\/h3>\n

            Static stretches feel good \u2014 and they\u2019re tempting as the only \u201cfix.\u201d But stretching alone, without strengthening surrounding muscles, can increase joint laxity and leave the hip unsupported.<\/p>\n

            Why Strength Matters<\/h3>\n

            Mobility is not only length but control through range. Strong glutes and hip stabilizers allow the hip to move freely and safely.<\/p>\n

            How To Balance Stretching And Strength<\/h3>\n
              \n
            • After a 30\u201360 second stretch, perform 6\u201312 slow strength reps that use the new range (glute bridges, single-leg mini-squats).<\/li>\n
            • Example Sequence:<\/strong> 30-second hip flexor stretch \u2192 10 glute bridges \u2192 10 clamshells each side.<\/li>\n<\/ul>\n

              Hidden Habit 4: Wearing The Wrong Shoes Daily<\/h2>\n

              Why Footwear Affects Hips<\/h3>\n

              Heels increase hip flexion and anterior pelvic tilt. Overcushioned, unstable shoes reduce ground feedback and alter stride length, changing hip mechanics.<\/p>\n

              Easy Fixes<\/h3>\n
                \n
              • Daily Shoes:<\/strong> Choose shoes with a stable heel, low drop (under 8 mm), and firm sole for walking.<\/li>\n
              • Alternate:<\/strong> Use a slightly more minimal shoe for short walks to regain foot sensibility (if tolerable).<\/li>\n
              • House Rule:<\/strong> Avoid high heels for prolonged standing or walking; reserve them for short wear only.<\/li>\n<\/ul>\n

                Hidden Habit 5: Skipping The Warm-Up<\/h2>\n

                What Happens<\/h3>\n

                Cold, stiff tissues respond poorly to sudden load. Pushing into activity without readiness often triggers pain and causes protective guarding (the muscles stop working smoothly).<\/p>\n

                Warm-Up Blueprint (5\u20137 Minutes)<\/h3>\n
                  \n
                • March on the spot 60 seconds.<\/li>\n
                • Hip circles standing \u2014 10 each direction.<\/li>\n
                • Walking lunges \u2014 6\u20138 steps each side.<\/li>\n
                • 10 bodyweight squats with slow descent.<\/li>\n<\/ul>\n

                  Tip: Warm-up is Non-Negotiable<\/h3>\n

                  Treat these minutes like buckling a seatbelt. They buy you safer, easier movement.<\/p>\n

                  Hidden Habit 6: Relying On Painkillers To Move Less<\/h2>\n

                  Why This Backfires<\/h3>\n

                  Medications can reduce pain but not the mechanical or mobility issues. If pain is masked, it\u2019s tempting to skip corrective work, which lets stiffness and weakness worsen.<\/p>\n

                  Safer Approach<\/h3>\n
                    \n
                  • Use meds as a bridge to movement, not a crutch. Follow clinician advice.<\/li>\n
                  • Pair pain control with a short, gentle activity plan for the same day (10\u201315 minutes of movement).<\/li>\n
                  • Keep a medication log in your one-page plan.<\/li>\n<\/ul>\n

                    \"Hidden<\/p>\n

                    Hidden Habit 7: Avoiding Strength Training<\/h2>\n

                    The Common Fear<\/h3>\n

                    Strength training feels intimidating, especially when hips already ache. But avoidance accelerates loss of muscle mass and joint support.<\/p>\n

                    Gentle Strength Start<\/h3>\n
                      \n
                    • Two Sessions a Week:<\/strong> 20\u201325 minutes focusing on glutes, posterior chain, and hip stabilizers.<\/li>\n
                    • Foundational Moves:<\/strong> Glute bridge, split squat to box, seated banded abduction, single-leg Romanian deadlift (bodyweight or light).<\/li>\n<\/ul>\n

                      Progression Rule<\/h3>\n

                      Increase reps before weight. Quality movement beats heavier loads with poor form.<\/p>\n

                      Hidden Habit 8: Overstretching And Chasing Flexibility<\/h2>\n

                      Why More Is Not Always Better<\/h3>\n

                      Some people chase deeper stretches daily, thinking more range equals better mobility. Overdoing static stretches without strengthening or control can destabilize the hip.<\/p>\n

                      Healthy Stretching Guideline<\/h3>\n
                        \n
                      • Limit intense static stretching to 2\u20133 times weekly.<\/li>\n
                      • Prefer active<\/em> mobility (move through range with control) daily.<\/li>\n
                      • Pair stretch with a stabilizing exercise.<\/li>\n<\/ul>\n

                        Hidden Habit 9: One-Sided Activities And Repetitive Patterns<\/h2>\n

                        Why Imbalance Builds Up<\/h3>\n

                        Carrying a bag on one shoulder, always entering a car from the same side, or favoring one leg on stairs encourages asymmetry.<\/p>\n

                        Countermeasures<\/h3>\n
                          \n
                        • Counter-Patterning:<\/strong> Deliberately perform the opposite movement or carry items on the opposite side occasionally.<\/li>\n
                        • Single-Leg Work:<\/strong> Include unilateral exercises 1\u20132x a week to build symmetry.<\/li>\n<\/ul>\n

                          Hidden Habit 10: Poor Sleep, Hydration, And Nutrition<\/h2>\n

                          The Overlooked Trio<\/h3>\n

                          Poor sleep impairs tissue repair. Dehydration reduces tissue pliability. Low-protein diets limit muscle recovery. None of these are glamorous, but they matter.<\/p>\n

                          Action Steps<\/h3>\n
                            \n
                          • Aim for consistent sleep schedule and 7\u20138 hours if possible.<\/li>\n
                          • Sip water regularly; notice urine color as a simple check.<\/li>\n
                          • Prioritize protein at each meal (20\u201330 g) and include some resistant starch or fiber to support gut health, which influences inflammation.<\/li>\n<\/ul>\n

                            Movement Library: Short Exercises To Rebuild Hip Mobility<\/h2>\n

                            Exercise Name, Purpose, How-To, Reps<\/h3>\n\n\n\n\n\n\n\n\n\n\n
                            Exercise<\/th>\nPurpose<\/th>\nHow-To<\/th>\nReps\/Sets<\/th>\n<\/tr>\n<\/thead>\n
                            Glute Bridge<\/td>\nHip extension strength<\/td>\nLie on back, knees bent, lift hips until knees-shoulder-line<\/td>\n10\u201315 reps, 2\u20133 sets<\/td>\n<\/tr>\n
                            Clamshell<\/td>\nLateral hip stability<\/td>\nSide-lying, knees bent, open top knee keeping feet together<\/td>\n12\u201315 reps each side, 2 sets<\/td>\n<\/tr>\n
                            Hip Flexor Lunge Stretch<\/td>\nImprove extension range<\/td>\nLow lunge, tilt pelvis, tuck tail slightly<\/td>\n30 sec each side, 2 rounds<\/td>\n<\/tr>\n
                            Standing Hip CARs<\/td>\nActive mobility<\/td>\nControlled Articular Rotations: slow full hip circle from standing<\/td>\n5 each direction, each hip<\/td>\n<\/tr>\n
                            Single-Leg Romanian Deadlift (assisted)<\/td>\nPosterior chain, balance<\/td>\nHinge at hips with slight knee bend, reach hand to shin<\/td>\n8\u201310 reps each side, 2 sets<\/td>\n<\/tr>\n
                            Mini-Squats<\/td>\nFunctional load through range<\/td>\nFeet hip-width, sit back as if on chair, keep weight through heels<\/td>\n10\u201320 reps, 2\u20133 sets<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

                            How To Build A Weekly Mini-Program (For Busy People)<\/h2>\n

                            30-Minute, Three Times Per Week Template<\/h3>\n
                              \n
                            • Day A (Strength + Mobility)<\/strong>
                              \n5 min dynamic warm-up \u2192 Glute bridges 3×12 \u2192 Clamshells 3×15 \u2192 Mini-squats 3×12 \u2192 5 min cool down mobility.<\/li>\n
                            • Day B (Balance + Active Mobility)<\/strong>
                              \n5 min warm-up \u2192 Single-leg RDL 3×8 each \u2192 Standing hip CARs 3×5 each \u2192 Short walk 10\u201315 min.<\/li>\n
                            • Day C (Mixed)<\/strong>
                              \n5 min warm-up \u2192 Split squat to box 3×8 each \u2192 Hip flexor lunge stretch 2x30s \u2192 Short functional circuit (sit-to-stand, step-ups) 2 rounds.<\/li>\n<\/ul>\n

                              Progression<\/h3>\n

                              Add 1\u20132 reps per exercise each week or add a set every 2\u20133 weeks. Small progress compounds.<\/p>\n

                              Lifestyle Scripts: Short Phrases To Use Daily<\/h2>\n
                                \n
                              • \u201cStand for two minutes every hour.\u201d \u2014 set a reminder on your device.<\/li>\n
                              • \u201cFeet flat, shoulders back.\u201d \u2014 posture cue for seated work.<\/li>\n
                              • \u201cBreathe out on effort.\u201d \u2014 cue during any loaded movement.<\/li>\n
                              • \u201cIf pain changes to new numbness, stop and call.\u201d \u2014 safety phrase.<\/li>\n<\/ul>\n

                                Home Modifications That Pay Off<\/h2>\n
                                  \n
                                • Night Lights:<\/strong> Prevent hurried, risky steps in the dark.<\/li>\n
                                • Grab Bars:<\/strong> Install near toilet and shower if balance is a concern.<\/li>\n
                                • Chair Height:<\/strong> A firm chair with armrests helps sit-to-stand safely.<\/li>\n
                                • Declutter Pathways:<\/strong> Remove rugs and cords to prevent trips.<\/li>\n
                                • Multiple Emergency Kits:<\/strong> Keep a small kit near favorite chair and bedside (phone charger, water, meds).<\/li>\n<\/ul>\n

                                  Red Flags: When To See A Clinician Immediately<\/h2>\n
                                    \n
                                  • New, severe sharp pain with fever.<\/li>\n
                                  • True weakness (can\u2019t lift the leg) or sudden inability to move one side.<\/li>\n
                                  • Loss of bowel or bladder control.<\/li>\n
                                  • New numbness in groin or saddle area.
                                    \nIf any of these appear, seek urgent medical attention.<\/li>\n<\/ul>\n

                                    Common Myths About Hip Mobility (And The Truth)<\/h2>\n
                                      \n
                                    • Myth:<\/strong> \u201cStretching daily is the only solution.\u201d
                                      \nTruth:<\/strong> Stretch + strength + control. Mobility requires active capability.<\/li>\n
                                    • Myth:<\/strong> \u201cIf it hurts, stop all movement.\u201d
                                      \nTruth:<\/strong> Avoid painful movements, but gentle, guided movement usually helps recovery.<\/li>\n
                                    • Myth:<\/strong> \u201cOnly surgery or injections fix mobility after 50.\u201d
                                      \nTruth:<\/strong> Many people improve significantly with habit changes, targeted exercises, and smart medical care.<\/li>\n<\/ul>\n

                                      Sample One-Page Action Plan (Print This)<\/h2>\n

                                      If Hip Feels Stiff\/Locked:<\/strong><\/p>\n

                                        \n
                                      1. Pause. Breathe 4\u20136 slow breaths.<\/li>\n
                                      2. Check red flags (chest pain, sudden weakness). If yes \u2192 call emergency.<\/li>\n
                                      3. If no red flags: perform 2-minute hip opener; then 10 glute bridges.<\/li>\n
                                      4. Use emergency kit if needed (phone within reach).<\/li>\n
                                      5. Note time, what preceded it, and any meds taken.<\/li>\n<\/ol>\n

                                        Contacts:<\/strong><\/p>\n

                                          \n
                                        • Primary clinician: [name, phone]<\/li>\n
                                        • Neighbor\/friend: [name, phone]<\/li>\n
                                        • Local urgent care: [number]<\/li>\n<\/ul>\n

                                          Medications Taken Today:<\/strong> [list]<\/p>\n

                                          Frequently Asked Questions<\/h2>\n

                                          What If Mobility Exercises Make Pain Worse?<\/h3>\n

                                          Stop the exercise that increases sharp or burning pain. Try a gentler variation or shorter hold. If pain persists, consult a clinician to rule out structural issues.<\/p>\n

                                          How Long Before I See Improvement?<\/h3>\n

                                          Small wins are often felt in days (less stiffness), but measurable improvements in function typically take 6\u201312 weeks of consistent practice.<\/p>\n

                                          Can I Do These If I Have Arthritis?<\/h3>\n

                                          Yes, many of these strategies help people with osteoarthritis \u2014 but scale intensity and consult your clinician or physiotherapist for joint-specific guidance.<\/p>\n

                                          Do I Need a Gym?<\/h3>\n

                                          No. Most foundational moves can be done at home with bodyweight and a resistance band. A single set of dumbbells is optional for progression.<\/p>\n

                                          Are Supplements Helpful?<\/h3>\n

                                          Supplements can help some people, but prioritize sleep, protein, hydration, and movement. Chat with your clinician before starting anything new.<\/p>\n

                                          How Do I Maintain Gains Long-Term?<\/h3>\n

                                          Integrate micro-habits: short sessions, posture checks, and an ongoing twice-weekly strength habit. Reassess every 4\u20136 weeks.<\/p>\n

                                          Mini Case Study: How Small Changes Reclaimed Daily Life (Short)<\/h2>\n

                                          A neighbor in their 60s stopped climbing stairs without pausing. After introducing a 5-minute warm-up and two weekly strength sessions, stair confidence returned in eight weeks. The key: consistent tiny changes, not dramatic sessions.<\/p>\n

                                          Troubleshooting: If Progress Plateaus<\/h2>\n
                                            \n
                                          • Reassess daily habits \u2014 is sitting back to old patterns?<\/li>\n
                                          • Increase challenge slightly: add light resistance band or extra reps.<\/li>\n
                                          • Check sleep and nutrition \u2014 plateaus often hide in lifestyle.<\/li>\n
                                          • Consider a one-off session with a physiotherapist for hands-on cues and movement analysis.<\/li>\n<\/ul>\n

                                            Putting It All Together \u2014 Practical 30-Day Habit Plan<\/h2>\n

                                            Weeks 1\u20132: Awareness + Micro-Swaps<\/h3>\n
                                              \n
                                            • Stand every 45 minutes.<\/li>\n
                                            • Feet-flat rule when seated.<\/li>\n
                                            • Daily 5-minute mobility routine in morning or evening.<\/li>\n<\/ul>\n

                                              Weeks 3\u20134: Add Strength + Build Routine<\/h3>\n
                                                \n
                                              • Start 2x\/week strength sessions (20\u201330 minutes).<\/li>\n
                                              • Swap to supportive footwear for most outings.<\/li>\n
                                              • Introduce single-leg move once per week.<\/li>\n<\/ul>\n

                                                Ongoing<\/h3>\n
                                                  \n
                                                • Maintain posture checks and warm-up ritual.<\/li>\n
                                                • Log episodes and wins.<\/li>\n
                                                • Schedule a clinician review if red flags or persistent pain.<\/li>\n<\/ul>\n

                                                  Final Checklist (Numbered \u2014 Printable)<\/h2>\n
                                                    \n
                                                  1. Stand up every 30\u201345 minutes; set a gentle reminder.<\/li>\n
                                                  2. Keep feet flat while seated; alternate postures.<\/li>\n
                                                  3. Warm up 5\u20137 minutes before activity.<\/li>\n
                                                  4. Add two 20\u201330 minute strength sessions weekly.<\/li>\n
                                                  5. Choose stable, low-heeled footwear for daily wear.<\/li>\n
                                                  6. Pair stretches with strengthening moves.<\/li>\n
                                                  7. Hydrate, sleep, and eat enough protein.<\/li>\n
                                                  8. Practice one mobility exercise daily (Glute Bridge or Hip CARs).<\/li>\n
                                                  9. Keep a one-page plan near phone; share it with a trusted person.<\/li>\n
                                                  10. See a clinician for red flags or persistent functional decline.<\/li>\n<\/ol>\n

                                                    Closing Note<\/h2>\n

                                                    Hip mobility after 50 is rarely the result of one event. It\u2019s the accumulation of daily choices \u2014 small, repeated habits that either tighten or free your joints.<\/p>\n

                                                    The most powerful interventions are practical and repeatable: a short warm-up, a gentle strength habit, footwear choices, and a few mindful adjustments during the day. Start small. Track one habit for two weeks. The body remembers repetition; create the ones that restore movement and protect your independence.<\/p>\n","protected":false},"excerpt":{"rendered":"

                                                    A single stubborn hip problem stopped daily walks and turned simple tasks into negotiations. After months of trying quick fixes, the real change didn\u2019t come from more reps or stronger pills \u2014 it came from noticing small, repeated habits that quietly tightened things up. This article is a practical, friendly guide to those hidden habits,…<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[41],"tags":[],"class_list":["post-3091","post","type-post","status-publish","format-standard","hentry","category-health"],"_links":{"self":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/posts\/3091","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/comments?post=3091"}],"version-history":[{"count":0,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/posts\/3091\/revisions"}],"wp:attachment":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/media?parent=3091"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/categories?post=3091"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/tags?post=3091"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}