The hips are the largest joint in the body. It supports the body’s weight and is important to maintaining balance. The hip joint & hip area so crucial to movement, bursitis and arthritis in the area may be painful. Chronic hip pain is frequent as the body ages, but there are several lifestyles changes and Hip Strengthening Exercises to Ease Pain. The exercise aids maintain range of motion & strengthens your muscles that support the hips. Moreover, sitting at home or work for most of the day may lead to tight hip flexors which cause problems such as lower back pain, injury and hip pain.
The hip flexor is significant muscle group that aids move the knees to your chest & the legs front to back & sideways. Therefore, Hip Strengthening Exercises such as bridges, lunges and squats are vital to make sure the hips stay strong and also relieve hip pain. So, here we provide the Most Effective Exercises to strengthen your Hips.
Best Hip Strengthening Exercises to relieve Hip Pain
Single Leg Squat
Single leg squat is one of the exercises to strengthen hip. The single leg squat also called pistol squats, single leg squats are effective workout that will develop flexibility, leg strength and also improve balance.
Start with arms extended out in front of the body. Then stand upright with the feet shoulder width apart, tightly positioned on the floor with the toes pointing forward. And then extend the one leg out in front of you. Lower the body by sitting back & bending the knee of the other leg. Then squat down as possible as you can. Hold the position for about few seconds. Press down on the foot & slowly stand up.
Seated Butterfly Stretch
This is one of the best Hip Flexor Stretches and exercise for healthy hips. The seated butterfly stretch works on the hips, lower back and inner thigh to strengthen muscles and improve flexibility.
First, sit on the ground with the back straight & abs engaged. Then push the soles of the feet jointly in front of you. Let the knees bend out to the sides. As you pull the heels towards you, relax your knees toward the ground, as possible as you can. Then take deep breath and hold this position for about 10 to 30 seconds.
Bridging is also one of the best Hip Strengthening Exercises. The bridging workout mainly works on the hip flexors, glutes, hamstrings, quadriceps and lower back for reducing hip pain.
First, lie down on the back with the both arms at the sides and feet on the ground. Now bend the legs & bring the feet in toward the bottom. Then gradually pushing through the feet and raise your bottom. Ensure the hips are in line with the knees and shoulders. As you perform this, tighten the hamstrings and glutes. Then hold this position for about a few seconds & slowly go down the bottom to the floor.
Straight Leg Raise
The straight leg raise is also one of the effective exercises to strengthen the muscles of your hip. It is one of the exercises done after knee or hip replacement surgery.
Lie down on the back with the palms at the side and take turns extending legs up & off the floor for a few seconds. Then hold the leg at 45 degree. The opposite leg must be bent at your knee with the food placed on the ground, while the lifted foot must keep the toe pointed to sky. Then change legs and repeat this exercise.
The Clam Exercise for Hips
The clam exercise strengthens your hip abductors muscles like gluteus medius. The clamshell Hip Strengthening Exercises works on balancing the muscular effort between the pelvic floor & the inner & outer thighs, therefore strengthening the lower body and hips.
Lie on the side with the hips. Then bend the knees at 90 degree angle to the body. Bring heals jointly and in line with the bottom. Without rotating the pelvis or back, raise the leg to open the knees as possible as you can. Then hold for about 10 to 15 seconds. Return to the beginning position.
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