Hip pain can be caused by a number of conditions, such as labral tears, which damage the hip joint’s cartilage, bursitis, which is an inflammation of fluid-filled sacs, overuse or injury to muscles or tendons, and arthritis, which causes inflammation and joint degradation. Hip fractures, which are frequently brought on by falls or accidents, tendinitis from repeated stress, and transferred pain from other locations or lower back problems are other risks. Obesity, poor body mechanics, and poor posture can also cause hip pain by placing additional strain on the hip joint.
Ten easy exercises that might help alleviate hip pain.
To stretch your hip flexors, make a 90-degree angle with your other foot in front of your knee. The front of the hip can be gently stretched by pushing your hips forward. After 20 to 30 seconds of holding, switch sides.
Butterfly stretch: Place your feet together and bend your knees to the sides while sitting. To extend your inner thighs, gently press your knees towards the floor with your elbows. Hold for a duration of 20-30 seconds.
Standing quad stretch: Holding the ankle with your hand, stand on one leg and draw the opposing foot towards your buttocks. Keep your hips slightly forward and your knees close together. After 20 to 30 seconds of holding, switch legs.
Hip abductor stretch: With one leg bent and the other straight, lie on your back. With your hand, gently draw the bent leg towards the floor by crossing it over the extended one. After 20 to 30 seconds of holding, switch sides.
Piriformis stretch: Assume a prone position and place your ankle on the knee of the person on the other side of your crossed leg. To release the piriformis muscle, slowly bring your lower leg up to your chest. After 20 to 30 seconds of holding, switch legs.
Glute bridge: With your feet flat on the ground and your knees bent, lie on your back. Squeeze your glutes at the peak as you raise your hips towards the ceiling. Retrace your steps slowly. Repeat ten to fifteen times.
Clamshell exercise: With your feet together and your knees bent, lie on your side. Raise your upper leg while maintaining contact with your feet. Reposition your knee slowly. Do ten to fifteen repetitions on each side.
Leg raises: Maintain a straight posture while lying on your back. Straightening one leg, raise it towards the ceiling and slowly bring it back down. Do ten to fifteen repetitions on each leg.
Step with your feet shoulder-width apart to form hip circles: Raise one leg and move your hips in little circles in both directions. After 10 to 15 seconds of repetition, switch legs.
Seated forward bend: With your legs out in front of you, take a seat. Maintain a straight back as you extend your hand towards your toes. Hold for a duration of 20-30 seconds.
Your hips’ strength, mobility, and flexibility can all be enhanced by including these workouts in your program.
