Hip Exercises

Do you know what's causing your hip pain? Before beginning hip exercises it's important to know what's going on behind the scenes. Since lower back and hip pain can be symptoms of a more serious medical condition a doctor should evaluate your situation.

If your discomfort is due to a hip injury, rest and ice may be recommended as the first approach to pain relief. However, it's usually appropriate at some point to begin some light exercise such as walking, bike riding, swimming or a few stretches.

Since these types of exercises increase blood flow to the hip joint they are often used for a variety of situations.  They can be useful as warm up exercise to prevent injury when doing more strenuous activity, are often beneficial to people who sit for long periods, may be effective for arthritis hip pain relief and are sometimes used as hip replacement exercises.

If hip stretching is what your doctor is recommending, he or she may suggest some of these hip exercises, all of which I have found very useful. Yoga and Pilates are other great ways to stretch the pelvic area and increase mobility.

You may also be interested in:
Hip Flexors, Hip Pain

Remember, as with all exercise, when doing hip exercises you need to breathe properly and stop if experience pain.

Hip Extension
Do this exercise standing near a chair to maintain balance.

1. While standing, slowly lift one foot and swing your leg backward.
2. Hold for 2 to 3 seconds and return your foot to the starting position.
3. Repeat with your other leg. Do 10 repetitions.

Hip Abduction

1. Stand straight and keep your hips, knees and feet pointing forward.
2. Keeping your knee straight, lift one leg out to the side.
3. Slowly lower your leg back to the starting position.
4. Repeat with your other leg. Do 10 repetitions.

1. Lift one leg toward your chest, not going higher than your waist. Hold for 2 to 3 seconds. Lower your leg.
2. Repeat with the other leg. Do 10 repetitions.

1. Lie on your back with your knees bent and feet flat on the floor.
2. Straighten one leg and raise it 1 to 2 feet off the floor. Keep your thigh muscles tight and do not bend your knee.
3. Hold for 10 seconds and then repeat with the other leg. Do 10 repetitions.

1. Stand upright with your back to the wall keeping your feet at shoulder width.
2. Bend your knees and slowly slide down the wall until your knees are bent at a 45 degree angle. Or, at a comfortable angle, but not greater than 45 degrees.
3. Hold for 5 seconds.
4. Slowly slide back up the wall. Repeat 5 times.

Hip Flexor Stretches

Why hip exercises for your hip flexor muscle?
If your hip flexors are tight, they may be exerting a forward pull on your lower back and pelvis and pulling your abdominal muscles forward. This can result in weakened stomach muscles. Hip flexor exercises are a good remedy.

Hip Flexor Exercise Stretch - Standing
Do this exercise standing near a chair to maintain balance.

1. Bend one leg behind you so that you can grasp it at the ankle.
2. While holding your ankle, slowly lower your thigh to straighten your hip as much as possible. If your thigh is tight your leg will tend to stick out to the side and may be difficult to straighten. If this happens, reduce the amount of stretching so that the pull feels comfortable.
3. Maintain proper posture as you are doing this. Do not arch your back or move your abdominal muscles forward.
4. Hold the stretch until the pulling sensation lessens. Repeat with the other leg.

Only do a few of these at a time until your muscles begin to loosen up and you are more comfortable. If this exercise is uncomfortable, rather than holding your ankle behind you rest it on a chair.

Hip Flexor Exercise Stretch - Lying Down

1. Place a pillow at the end of the bed and sit on it.
2. Lower yourself onto your back and bring both knees toward your chest. DO NOT let both legs hang off the edge of the bed.
3. Hold one knee to your chest while slowly lowering the other leg down off the edge of the bed. As you feel the muscles pull in the lowered leg, make sure that you hold the raised knee firmly so that your back stays flat.
4. Let the lowered knee relax and drop as far as possible. Maintain that position until you feel less muscle tension.
5. Bring the lowered leg back up to your chest and repeat the exercise with the opposite leg. Remember, DO NOT lower both legs simultaneously as this will over stretch your back and pelvis.

You may find one leg tighter than the other. If so, concentrate this exercise on that leg. Only do a few of these at a time until your muscles are comfortable with more repetitions.

Effective hip exercises can increase your mobility and begin to relieve pain. However, for optimal benefit make them part of a regular exercise routine.  You may be amazed at how much less discomfort you have not only in your hips, but in your legs and back also.