Do you have hip problems? With millions of people in 2020 currently working from home in sedentary jobs and little reason to leave, the lack of exercise can make it far more likely that the muscles in your legs will atrophy and create hip problems. On the other end of the spectrum, athletes that do hours of strenuous weight lifting or running can eventually do serious damage to their hips that can result in injury and acute pain. That said, you don’t have to currently have a chronic condition or be in physical therapy to enjoy the benefits of hip stabilization exercises and conditioning. If you have sports medicine related questions, don’t hesitate to contact the experts at Celebration Orthopaedic & Sports Medicine. We pride ourselves in offering some of the most reputable services in Celebration. Read on to learn more about the 7 exercise routines you can do to keep your hips healthy.
- The Sidestep
Stand in a half squat position and simply step to the side to fire up the muscles in your hips. Take 15 steps in one direction, then go the opposite way. This is a great exercise for physical therapy and strengthening your hips and quads.
- Single Leg Romanian Deadlift
Improve your core and hip strength with this useful exercise. Stand with one knee slightly bent and holding a weight in the opposite hand. Hinge forward from your hips until your torso is parallel to the ground while lifting the unbent leg behind you. When you lift up, drop your leg. Do 15 repetitions on each side and 2-3 sets.
- Hip Circles
Stand on one leg and lift the other. Make circles in the air with the lifted leg while keeping your core stable. Complete at least 20 circles on each side. This is a popular exercise in sports medicine to help stretch and condition the hips.
- The Clamshell
Lay down on your side and bend your legs, with one knee on top of the other. Rotate the upper leg as high as your can and hold it a few seconds before lowering it to the starting position. Do this in 3 sets, 10-15 times on each side.
- Hip Flexors
Lay on your back and pull one of your legs to your chest while leaving the other stationary. Pull until you feel a stretch, hold for at least 30 seconds and lower to the starting position. Do this a few times on each leg for a great glute and hip stretch.
- The Butterfly
Sit on the floor so that the soles of your feet are touching and your knees are bent. Hold your ankles and use your arms to carefully push down on your thighs until you feel a stretch and hold it for at least 30 seconds before releasing tension.
- The Donkey Kick
Get down on your hands and knees in a “table-top pose” Raise one leg behind you and kick your foot back like a donkey before bringing it to the starting position. Do this for 2-3 sets with 15-20 reps per leg. If you’re a runner, avoid injury and try this popular exercise that strengthens your glutes and hips.
In the world of sports medicine, hip mobility and strength is sacrosanct. Try the above exercises a few times a week and keep your hips in good shape. Not only will you feel better, it’ll make a physical therapy visit far less likely. If you’re in need of sports medicine in Celebration, contact the professionals at Celebration Orthopaedic & Sports Medicine.