7 Simple Exercises to Help Relieve Hip Pain



If you’re suffering from hip pain, it can be difficult to find relief. Fortunately, there are several exercises that can help reduce your discomfort and improve your mobility. Here are seven simple exercises you can do at home to help relieve hip pain:

1. Glute Bridge: This exercise strengthens the muscles in your glutes and hips while stretching out the front of your hips and thighs. To do a glute bridge, lie on your back with your feet flat on the floor, knees bent, and arms at your sides. Lift your hips off the ground until they form a straight line between shoulders and knees. Hold this position for 5-10 seconds before slowly lowering back down to the starting position.

2. Leg Swings: Leg swings are great for loosening up tight muscles in the lower body while improving balance and coordination too! To do this exercise stand behind a chair or countertop for support if needed, then swing one leg forward then backwards in a controlled motion 10 times each side before switching legs.

3. Hip Flexor Stretch: Tight hip flexors can cause hip pain so it’s important to keep them loose with regular stretching sessions! To stretch out this muscle group kneel on one knee with the other foot placed flat on the ground in front of you, then push forward into a lunge position until you feel a gentle stretch in both hips before returning to starting position and repeating 10 times each side.

4. Lateral Step-Ups: This exercise helps strengthen both legs as well as improve balance and stability which is important for reducing hip pain symptoms over time! To perform lateral step-ups simply stand next to an elevated surface such as stairs or a bench then step up onto it with one foot followed by bringing up the other foot beside it before stepping back down again – repeat 10 times each side for best results!

5. Clamshells: Clamshells are great for strengthening weak glutes which can often be responsible for causing hip pain due to their role in stabilizing our hips during movement patterns like walking or running! Start by lying on one side with legs bent at 90 degrees then lift up top knee towards ceiling while keeping feet together – hold this position for 5 seconds before slowly returning back down again – repeat 10 times each side!

6. Fire Hydrants: This exercise targets our glutes from another angle helping us build strength without putting too much strain on our joints – perfect if we’re dealing with any kind of chronic joint issues like arthritis or bursitis! Start by getting into an all fours position then lift one leg outwards away from body (like lifting fire hydrant) – hold this position for 5 seconds before slowly returning back down again – repeat 10 times each side!

7. Calf Raises: Calf raises help strengthen our calves which play an important role in keeping us balanced when standing or walking so they should definitely not be overlooked when dealing with any kind of lower body issues like hip pain! Stand behind something sturdy like a countertop or chair (for support) then raise yourself onto tip toes while squeezing calf muscles together - hold this position briefly before lowering yourself back down again - repeat 15-20 times per session twice daily if possible!

By incorporating these seven simple exercises into your daily routine you should start noticing some improvements to both range of motion & overall comfort levels within just few weeks - so don't give up hope just yet & give these moves try today!.

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hip pain, relief, exercises, glutes, hips, stretching, balance, coordination, hip flexors, lateral step-ups, clamshells, fire hydrants, calf raises,

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