This Hip Mobility Exercise. So then, everyone can benefit from hip conditioning, even if you don’t currently have any hip concerns. Consequently, stretching and strengthening the muscles in this area helps build stability and flexibility. Also, you can move with ease and avoid injury.
Many elderly people have weak or inflexible hips due to excessive sitting and too little exercise. However, with so many hip exercises out there, it’s difficult to decide which are right for you. But here are 6 of the best hip exercises that can help everyone, from senior citizens to people living with arthritis. In addition, keep reading to learn what 6 hip exercises these are and how to do them
What muscles should you be targeting?
Hip Mobility Exercise. To stretch and strengthen your hips, you’ll want to target:
- the gluteus maximus, the main extensor muscle of the hip
- the gluteus medius, the main muscle on the side of the hip
Essentially, you’ll be strengthening and stretching the back and sides of the hips. Also, avoid overworking the tensor fasciae latae (TFL or IT band), which is right in front of the hip joint. Furthermore, if you overuse this muscle, you can cause unwanted knee, hip, or back pain.
Men and women can target the same muscle groups. In general, men often have tighter hips then women, though this can vary. Hence, anyone with tight, inflexible hips should start slowly and gently, build up gradually.
The Hip Circles
Hip Mobility Exercise. And this movement increases flexibility and stability. But for more support, use a stable object like a chair for support.
- Stand on your left leg with your right leg lifted.
- Move your right leg in circles.
- Do 10 circles in each direction.
- Then change to the left leg.
To make this exercise more difficult, increase the size of the circles and do 2–3 sets.
This exercise builds strength and flexibility in your hips and thighs.
- Sit toward the front edge of a chair.
- Raise your left leg as high as you can, keeping your knee bent.
- Slowly and with control, lower your foot.
- Then do the right side.
- This is 1 repetition.
- Do 2–3 sets of 10 repetitions.
Floor Hip Flexors
This exercise stretches your hip flexors, thighs, and glutes.
- Lie on your back and pull your right leg into your chest.
- Press the back of your left knee into the floor, feeling a stretch in your hip.
- Hold this position for up to 30 seconds.
- Do each side 2–3 times.
Single Leg Bridge
This exercise works your core, glutes, and hamstrings while giving your hips a nice stretch and promoting good posture.
- Lie on your back with bent knees and your feet in toward your hips.
- Press your palms into the floor alongside your body.
- Extend your right leg so it’s straight.
- Lift your hips up as high as you can.
- Hold this position for 30 seconds.
- Do each side 2–3 times.
Side Leg Raises
This exercise strengthens your glutes and thighs. To increase difficulty, place a weight on your ankle.
- Lie on your right side with your legs stacked.
- Raise your left leg as high as you can.
- Pause here, then return to the starting position.
- Do 2–3 sets of 10 repetitions on both sides.
This move strengthens the deep hip flexor muscle known as the psoas, which can increase stride length and reduce injury. A win-win situation!
- From a standing position, bend your right knee and lift your upper leg up to the sky.
- Balance on your left foot while keeping your right knee and thigh at hip level for about 30 seconds.
- Lower your right leg slowly, then repeat with your left leg.
- Remember to keep your trunk tall during the entire movement. If you head bobs forward or your trunk is rounding, don’t lift your leg as high.
Loosening the hips is the key to greater mobility. So then, tight hips are mostly caused by sitting for long periods. Furthermore, keeping your hips strong and active is key to most of your daily and athletic movements. Also, be safe and consistent in your approach so you’re able to build and maintain results over time. And choose the exercises that are most suited to your fitness level and incorporate them into your fitness routine. However, talk to your doctor before beginning any new exercise program if you have any health concerns.
Important Note *
Remember that everyone is different, and it is ultimately YOUR RESPONSIBILITY to find what your body responds to. So please do your due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.
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