There's More to Your Hips Than You Think
Hip weakness comes many shapes and sizes. Common symptoms or complaints range from shuffling while walking, knee pain while running and pain commonly referred to as “sciatica.” Many of these injuries stem from a common source: hip weakness or an imbalance in hip strength. A lot times these “aches and pains” can be improved by adding some very simple hip exercises into your routine.
1. Standing hip abduction: While standing at something sturdy, such as your kitchen sink/counter, abduct or lift your right leg out to the side. Do not let your toe turn out to the side. If anything, turn your toe in just a bit. Lift it out to the side and back, nice and slowly. Repeat 10 times on each leg. Perform 2-3 sets each.
2. Standing hip extension: While standing at a sturdy place again, lift your right leg straight back. Do not bend your knee. This is a very small movement. Again, perform slowly. Repeat 10 times on each leg. Perform 2-3 sets each.
3. Seated knee squeezes: Sit in a supportive, sturdy chair, such as your kitchen chair or on an exercise ball with good posture. Place a ball between your knees and squeeze your knees together. Hold for a count of 3. Perform 3 sets of 10.
4. Seated marches on a chair or ball: While seated with good posture, alternate lifting your knees in a slow, controlled motion. Perform 3 sets of 10 on each leg.
5. Side-lying clam shells: Lie on your side, either on your bed, or on a mat on the floor. Bend your knees by bringing your heels up toward your butt. Lift your top knee up while keeping your feet together, creating a “clam shell.”
6. Bridges: Lie on your back, either on your bed or on the floor. Bend your knees and keep your feet flat on the floor. Contract your lower abdominals (think of the muscles that contract when you cough). Then raise your hips up off the floor. Make a straight line from your shoulders to your knees. Hold for a count of 5. Repeat 3 sets of 10.
Check back next week for essential hip stretches that everyone needs!
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