Top Hip Strengthening Exercises
Hip strength is essential to maintaining good health and preventing hip related injuries. In addition, athletes and runners can also benefit from strengthened hips, as it provides them the vehicle to achieve maximum performance. Performing routine hip strengthening exercises throughout early adulthood can help to build stronger bone mass and reduce the risk of bone conditions such as osteoporosis in future. Regardless of age, adopting these hip strengthening exercises can lead to better overall health and reduce the risk of falls and related injuries.
Water-Based Hip Strengthening Exercises
Water exercises are ideal for hip strengthening because it minimizes the impact on joints, tendons, and ligaments. Patients experiencing hip pain can benefit from deep water running, walking, and even jumping jacks. By attaching a buoyancy belt or flotation device to the body, patients can perform these exercises safely and easily. Other water-based exercises include leg raises, knee to chest exercises, or other exercises designed to strengthen the hip abductors.
Hip Strengthening Rotation Exercises
Rotation exercises help strengthen the joint and improve range of motion. The leg circle and knee stir exercises can help patients achieve better hip flexibility, strength, and mobility. To perform the leg circle, lay on your back with your right leg raised in the air. Look at the ceiling and trace a quarter with your foot in small circular motions, ten times clockwise and ten times counterclockwise. Alternate legs and repeat the exercise. Add a resistance band to improve results.
To perform the knee stir, lay on your back with your feet flat on the floor and knees bent. Ensure that your left hip remains on the floor by placing your hand over it. Then lift your right knee to the chest, and gently put your hand on your right shin. In this position, make 10 clockwise and then 10 counterclockwise circles with your knee. Switch legs and repeat.
Hip Strengthening Exercises to Prevent Falls
Hip strengthening exercises can help you prevent falls and regain balance that is lost during the natural aging process. One of the best exercises for improving joint strength and balance is to stand upright with a chair in front of you for support. Gently rest your hands on the chair with both feet together. Perform a side lunge to the right, bending the knee. Stand up straight again and repeat on the other side. Finish the exercise by performing 10 repetitions of the exercise on each leg. Eventually, you will be able to perform the exercise without holding onto the chair.
Other Tips for Strengthening Your Hips
In addition to the above exercises, there are other steps that you can take to improve joint strength and mobility. Limiting the amount of alcohol and nicotine that you consume can be beneficial in regaining optimal balance and preventing falls. You should also remove any objects or items in the home that may cause you to fall such as rugs, cords, furniture, or any other items that may cause you to trip. You should also make sure to have a regular eye exam, and be aware of any side effects of the medications that you are taking such as dizziness or weakness, as these may cause falls.