Adding multiple flexibility and strength movements to your exercise routine can make a huge difference in how you feel and function in the long run. It is scientifically proven that strength training can significantly improve bone density.
It doesn’t matter if you haven’t done strength training before. You can start anytime and experience the benefits of improved bone density, which leads to greater resistance to future bone tissue losses, maintains and maintains current density, and possibly even increases it. It’s never too late to get started.
Weight training for the lower body strengthens the muscles and connective tissues around your hips, greatly improving the day-to-day function of your entire body and improving athletic performance. Do the following three stretches every day and the three strength movements 2-3 times a week. If you have moderate hip pain that doesn’t go away after two weeks, speak to a physical therapist about target-specific treatment.
6 exercises for healthy hips
Below are 6 simple exercises for healthy hips – they will improve, strengthen your hips, and prevent future hip problems.
If you already have a diagnosis of an underlying hip disorder, consult your doctor before performing these movements. The same applies if you cannot walk properly or cause pain at night because of your hip pain. Seek medical attention before trying these exercises.
Strength movements for healthy hips
Lateral hip abduction tape
This movement strengthens the hip abductors, a group of muscles, particularly the gluteus medius and minimus, that help keep the body stable while walking and running.
Begin the movement by lying on your left side, just above your knees, with your legs bent and a small resistance band around your lower legs. Roll your torso forward and let the top leg come behind the bottom leg. Rest your head on your forearm. Place the other hand on the floor in front of your torso for support. To start the movement, raise your upper leg until you feel tight pressure in your side piston. Then lower the leg slowly and in a controlled manner. Do 20 reps before moving to the right side. Do 2-3 sets per side 2-3 times a week. Remove the resistance band to make the movement a little easier. To make it more difficult, lift your torso off the floor so you are in a modified side plank position.
Romanian one-legged deadlift
This movement lifts you off the floor and uses your hips in a position not so rarely used in everyday life, standing on one leg. If you think about it, walking, running, and even climbing stairs are single legged activities. You should feel this movement on your hamstrings and glutes, not your lower back.
Stand up straight with a dumbbell in each hand, holding it in front of your thighs with your arms facing you. Then shift your body weight onto your right leg. Carefully bend your standing leg and lift your left foot behind you a few inches above the floor. While keeping your back flat and stiff, “lean back” on your hips and fold forward as you slowly lower the dumbbells toward the floor. As you lower the dumbbells, raise your raised foot toward the ceiling. Stop when you feel a pull in your hamstrings. Back to the starting position. Do 2-3 sets of 20 repetitions on each leg, 2-3 times a week.
One-legged bridge with knee to chest
This movement targets your gluteus maximus, which is an essential muscle for maintaining healthy hips, while the knee-to-chest portion helps stretch your hip flexors at the same time.
Lie on the floor with your knees bent and feet hip-width apart. Bring your left knee to your chest and press your right foot into the floor to lift your hips while firmly squeezing your glutes. Raise your hips as high as you can without arching your back. As you pull your knee toward your chest, lower your hips back down to the floor. Do 10-20 reps before switching to the other side. Do 2-3 sentences per side, 2-3 times a week. Keep your knees drawn into your chest and lower your hips back to the floor. Do 10 to 20 reps before repeating on the other side. Do two or three sets per side, two or three times a week.
Half-kneeling hip flexor stretch
This movement targets both the hip flexors and the quads, which can get tight and limit your range of motion when you are sitting for most of your day.
Take a low lunge position with your left foot and right knee on the floor. Both legs are bent 90 degrees. You can use a folded yoga mat or pillow to support your knee and avoid discomfort. Place your left hand on your left thigh for support. Pull your belly button toward your spine to tilt your hips forward and extend your right arm above your head. You will feel a slight stretch in the front of your hip. Hold this position for half a minute before switching sides. Do 2-3 sets 2-3 times a day.
Not only will this move stretch the muscles in front of your legs, i.e. your quads and hip flexors, but it’s also an overall healthy move for your lower back. It helps us do the opposite of all of the stooped positions we find ourselves in for a greater part of our days.
Lie on your stomach with your hands at shoulder height. As you exhale, press through your hands to lift your torso off the floor until you have your arms fully extended while keeping your hips and legs on the floor. Keep your glutes relaxed. Take a short break before bending at your elbows to lower your chest back to the floor. Do 3 sets of 10 reps, 2-3 times a day.
This movement opens your hips and fully extends your glutes.
Lie on your back, bend your right knee with your foot flat on the floor. Bring your left knee towards your chest and slowly bring your ankle so that it rests on your right thigh. Place both hands around the back of your right thigh and slowly pull your leg toward your chest while preventing your torso or head from rising off the floor. Hold this position for 30 seconds, and then switch sides. Do 2-3 sets 2-3 times a day.