Exercises to Strengthen Hip Mobility

You may have experienced many muscle problems and body aches during the pandemic period, when we sit at the desk for long hours while working from home. Or, your   hips may be weak or inflexible due to excessive sitting and lack of exercise Simple exercises will help build stability and flexibility to stretch and strengthen muscles, move with ease, and prevent injury.

Read on to find out which hip exercises are right for you and how to do them.

Warm-up exercises

Before you begin, be sure to warm up the large muscles surrounding your hips with stretching exercises This speeds up your circulation, reducing the risk of possible injury. It also helps to flex the muscles before you move on to more dynamic exercises.

Frankenstein walk

This exercise works your hips, quads, and hamstrings.

• Stand with your arms extended in front of you and palms facing down.
• Lift your right leg up to form a 90-degree angle with your body.
• Do the same for the other leg and repeat a few times.

*Be careful to stand upright, do not bend your legs and increase your speed as you repeat.

hip rotation

This exercise increases flexibility.

• Stand on your right leg by lifting your left leg.
• With your left leg in the air, move it in circles.
• Do the same for your other leg.
• Repeat several times.

As the reps increase, you can try raising your leg higher and doing wider circles.

Exercises for those with arthritis

If you have arthritis, an inflammatory condition in the joints that is produced by the body, you should choose your daily exercises carefully.

butterfly pose

This exercise stretches your hips while improving blood circulation.

• Sit with your knees bent and the soles of your feet together.
• Use your elbows to gently press your knees into the floor.
• After 30 seconds, stretch your arms forward and curl forward.
• Stay in this position for 1 minute.

If it is difficult for you to sit like this, you can take a cushion or blanket under you.

knee to chest

This pose helps stretch your hips and relax your joints.

• Lie on your back with your knees bent towards your chest.
• Wrap your arms around your legs and grasp your elbows with your hands.
• Repeat this position holding for up to 30 seconds.

Exercises for hip pain

If you have hip pain caused by sitting too much, inactivity or reverse movement, you should apply special exercise methods. Movements that require excessive force can increase your pain. If you have severe pain, make sure to see a doctor. Also, pay special attention to your movement and try to create balance, even during exercises like walking. Exercises like squats, lunges, and step-ups put a lot of pressure on your hips. Make sure to take a break from them for a while.

one leg bridge

This exercise gives your hips a nice stretch while working your abs, glutes, and hamstrings. Lie on your back with your knees bent and feet towards your hips.

• Press your palms into the floor next to your body.
• Extend your right leg straight.
• Raise your hips as high as possible.
• Hold this position for 30 seconds.
• Repeat 2-3 times for both sides.

After all these exercises, do not forget to take a warm shower to soften your warmed and relaxed muscles and to feel good