How Do You Avoid Stiff Hips at Any Age?
Stay in Motion with These Five Hip Stretches
Humans were built to move, made of bones, muscles, and joints.
So what happens when you spend hours immobile? How does your body react when you don’t hip exercises or even do basic muscle movements?
Don’t adopt this bad habit. To stay fit and active, you have to continuously move. Otherwise, your muscles begin to stiffen and tighten to the point that you lose strength and agility – two factors that are paramount to maintaining a healthy lifestyle, especially in your senior years.
You need to stay active and agile so that you would not be vulnerable to falling. And with falling, hip bones are the most likely to break.
To prevent this, doing a simple daily regimen for stretching and flexing your muscles will go a long way in keeping you agile, even when you get old.
Here are five easy, hip-stretching exercises to prevent stiff hips and other potential muscle problems.
Hip Exercises for All Ages
There are more than 20 muscles in your hip region, responsible for moving your legs and stabilising your pelvis.
That’s why your hips do a lot of work for your body, which in turn require them to be strong and flexible.
If you want to support your range of motion and substantially lessen your chance of chronic stiff hips or localised hip and lower back pain, then try these five exercises on for size and get moving!
REMINDER: Speak with a health professional before starting any kind of exercise regimen.
Lower yourself to the ground, getting on your hands and knees in a table position.
Slowly ease your knees outward, away from each other, lowering your body with the movement while keeping your shins parallel to one another.
Extend your feet outward, in line with the image of a frog’s legs.
As you’re lowering your body, slide your arms forward, staying shoulder length apart and easing onto your forearms.
Hold this pose for about 10 deep breaths and return to the original position.
Supine Stretch Position
Lie on your back with your legs bent at the knee, feet on the floor.
Extend your left leg as close to the ceiling as you can, wrapping a strap around the sole of your left foot.
Grab both ends of the strap so it encircles your foot within the strap’s loop.
Slide your right arm straight out to the side, serving as an anchor on your non-stretching side.
Patiently lower your left leg out to the side, keeping the left leg straight and your right leg in its original, bent-knee position.
Hold this pose for eight deep breaths. Repeat on the other side.
Lateral Hip Position
Stay flat on your back for this next exercise as well, with your right knee bent and your foot still on the floor.
Straighten your left leg.
Press into the heel of your right foot and shift your lower body’s center of gravity onto your left hip.
At this position, squeeze your right glute muscles, pressing your left hip open to the point where you can feel the stretch.
Pause there before slowly moving back into position, staying on your left hip.
Repeat this process for up to eight reps, then switch and repeat on your right side.
Seated Pigeon Position
Sit down with your knees bent in front of your chest, feet flat on the floor.
Patiently place your left ankle on top of your right thigh and flex that foot. Lean back on your arms behind you, with your hands flat on the ground and facing away from your body.
Gently press your hips forward, moving until you feel the stretch in your outer right hip. Keep your back nice and straight with your chest open.
Hold this pose for up to eight breaths, then lower into your original position before repeating on your opposite side.
The Hip Flexor Mobilisation Position
This exercise is especially great for massaging the muscle tissue around the hip region.
Lie on the ground face first, your lower body flat and your upper torso leaning on your elbows.
Put a foam roller under your left hip, fitting it into the crease of your body. Lean into the foam roller, applying pressure to the area and slightly rolling backward and forwards on the roller.
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This helps to loosen tight muscle tissue, releasing the tension in your hip. If you feel any tenderness, lean further into the spot to focus more energy on loosening that specific area. Switch sides and repeat this process.
Give your body the chance to stay loose and tension-free by adding these hip exercises to your daily exercise regimen. Hips can be tight, regardless of age, if you’re not as active as you should be.
Tightened hips can actually create great amounts of pressure within their sockets; therefore, the longer they stay tightened, the greater the chances that you’ll inevitably need hip replacement surgery at a later point in your life.
So keeping fit and healthy requires bodily movement, even just enough to stretch your muscles and prevent them from tightening and curling your body inward as you age.