The hip joint is a ball and socket type of joint with a great deal of mobility. It connects the lower limbs to the back and plays a significant role in weight transfer. Deep muscles of the hip are great stabilizers of the hip along with several ligaments. Stronger hips are of great significance. They improve mobility and functional performance. Here are some easy-to-do home exercises that will help you strengthen your hips.
- Bridging-Start with bridging exercise. In supine lying with knees flexed and pointing towards the ceiling, keep your arms by your side with palms facing down. Inhale and push through your heels, lift your lower back and pelvis. Your body must be resting on your upper back and shoulders. Hold for five seconds, repeat five times.
- Diagonal hip movements-Stand on a stable surface and place your hands on your torso. Now lift your one leg and swing in a diagonal pattern, going forwards and inwards, then moving backward and outwards. Do not move your torso. Repeat five times on each side.
- Hip Abduction in side-lying-Lie on your side with your lower leg bent slightly at the knee and upper leg straight. Now, lift your upper leg. Hold for 30 seconds and then return to the starting position. Similarly, you can do it on the other side. Do ten reps on each side. Once you master this movement, start with half a kg weight.
- Prone Hip Extension– Lie down on your stomach. Now lift your leg with your knee extended. The knee should be straight throughout the movement. Hold for 10 seconds and then return. Do ten reps on each side. Progression can be done by working with ankle weights.
- Rotational movements of hip-Stand with your feet shoulder-width apart. Lift your one leg off the floor and move it in a clockwise direction to form a circle with your toes. Take support from a wall with your hand for balance, if needed. Do five repetitions each in the clockwise and anti-clockwise directions. Repeat on both legs.
- Seated Hip flexion-In the seated position, lift your thigh. Repeat ten times on each side.
- Hip adduction in side-lying-Lie on your side with your top leg bent at knee and feet flat on the ground. The lower leg should be straight. Now, lift your lower leg and return to the starting position. Do ten reps on each side.
- Sit to stand-Start from the seated position on a chair with feet firmly placed on the floor and knees bent at 90 degrees. Lean forward and then stand up with arms crossed in front. Slowly sit back. Repeat 5-10 times.
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