Helpful Hip Exercises You Can Do At Home

The joint of the hip is commonly referred to as a ball and socket because the circular head of the bone on the thigh fits into the pelvis bone's cup. The hip is then held in position by powerful ligaments and muscles surrounding the joint. Usually, osteoarthritis attacks the hip. In order to protect the joints of the hips from common wear and tear, it is critical that the muscles which support it are strengthened. The following are helpful hip exercises you can do to strengthen and target the hip muscles.

Leg lift exercise

The first thing you need to do is lie on the right side of your body. Then, bend your right leg and rest on level ground your left foot. Slowly lift the top of your left foot from the ground. Hold this position for five seconds. Then, lower the leg slowly. Repeat this movement five times then change legs.

Hip flexor exercise

Stand up then lift off the floor your right leg. Then, bend it so you will produce a 90 degree angle at your hip. Hold this position for five seconds. Then, lower your leg slowly. Repeat this movement five times. Then, change legs.

Wall slide exercise

Stand in an upright position with your back positioned against a wall. Take note that your feet must be a shoulder width apart. Then, bend your knees slowly and slide down your back against the wall for five counts until you feel your knees are at a 45 degree bent angle. Remember not to bend further down as this will increase knee strain. Try to hold this position for at least five seconds. Slowly straighten your knees and slide up the wall until your knees are fully upright and straight. Repeat this five times.

All in all, the hip exercises mentioned above could be advanced by putting on the legs an ankle weight. However, remember not to continue if you feel even the slightest discomfort. Also, do make sure that you discuss any program or exercise regimen with a doctor you trust. Remember that the hip is one of the body's crucial joints. It is responsible for an entire host of movements including rotation, adduction, abduction, flexion and extension.

There are a lot of hip exercises you can do to develop the muscles of your hips such as lunges and squats. Whatever exercise you do, you need to follow good weight lifting principals. Essentially, it is easy to warm up the muscles of the hip joint. Walking will help lubricate the muscles of the hip joints naturally.

By: Sandy Rutherforde

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