Reduce your hip pain by practicing these simple exercices
Today, I'm going to show you a few hip exercises that can help strengthen and support your hip, as well as help improve flexibility and range of motion.
First off, keep in mind that everybody is different. So while I am going to be showing you a few basic exercises that could help a lot of people, it’s best to consult your physical therapist or your doctor first, to determine which exercises are specifically most appropriate for you.
Exercice 1: The hip flexor stretch
The first exercise that I want to show you is called the hip flexor stretch. Think about how often you spend a day with your hips flexed, like when you are sitting.
This exercise is something you can do pretty much anywhere. One of the functions of the hip muscles is to help stabilize your leg when you walk, especially when you take a step and you stand on one leg momentarily.
An exercise that can help with this is called the side lying clam. You can do this exercise at home without any complication. While keeping the pelvis steady and the feet together slowly open up your knees, hold it there for one second and then return back down.
When you do this exercise, be sure to keep the pelvis steady and make sure it doesn’t roll back. I recommend starting out with three sets of 10 per day with this exercise. Doing this exercise helps strengthen the glute muscles, which are attached to your hip.
Exercice 2: The bridges
Here’s another very helpful hip exercise, again, which you can do at home. They’re called bridges. First, start off by laying on your back, bend your knees to this point. Have your hands down on the bed or table.
Next, contract your glutes and slowly raise your hips up. This creates a bridge underneath your body. Hold that there for a second and then lower yourself back down. I recommend starting out with three sets of 10 of these exercises per day.
Strengthening these glutes helps you strengthen the muscles that extend your hip. The hip flexor stretch, the side lying clams and the bridges are exercises that could help strengthen and support your hip as well as improve flexibility and range of motion. They could also help you decrease hip pain.
