Easy hip-strengthening exercises done at home:
The hip is undoubtedly one of the most crucial parts of the body that plays a major role in maintaining our postures, flexibility and overall strength. The hip is primarily made of hip abductor muscles, hip flexor muscles, and the glutes, if any of these starts exhibiting signs of dysfunctions, one is most likely to experience pain in the hip or around the lower back.
Before we move on to furnishing you with a few tips on how to strengthen the muscles around the hips and relieve them of pain at home itself, let us acquaint you with some of its muscles for your better understanding.
The labrum is fundamentally a ring of tissues that surrounds the edge of the ball-and-socket-joint circumscribing the hip to make the socket deeper. Sometimes these tissues of the labrum tear apart either making way for acute pain in the hip or not hurting whatsoever. In case you don’t feel any pain, the best way to identify a labral tear would be by identifying the clicks and pops that are quite audible and clear when you try to move.
Hip abductors :
The combined efforts of hip abductors are responsible for controlling the movements of the legs. These help in moving the leg away from the midline while the abductors bring them back to their initial place.
The sacroiliac joint:
The sacral-iliac (SI) joint connects the back of the hip with the ilium and the sacral spine (the last part of the spine). Developing SI problems isn’t as uncommon as you would think it to be; it is mostly related to an autoimmune disease that ensues from a pathological fusion of the spine and is known as ankylosing spondylitis.
All of these abnormalities mentioned in the preceding section can be eradicated by strengthening the muscles around the hip as fiercely as you can.
For more detailed info on these muscle terms, you can search them on google as this is not the topic of this post.
Attaining strong hip muscles isn’t as difficult as you assume it to be; in the following section, we would be lining a few exercises that will make your core resilient and hip sturdy.
4 common hip strengthening Exercises:
1) Straight leg raise:
For this, you would first need to lie on our left side, slightly bend your left leg and let the right footrest on the ground. Tighten your hips and start raising your right leg about 2 or 3 feet off the ground. Hold the posture for 5 seconds and then gradually bring it down. Repeat ten times and then shift your side to do the same thing with your left leg.
2) Wall side:
This is like sitting on a chair; except you will not have a chair and will have to put your back against the wall for support. First, stand upright with your back against the wall and pull your legs apart from each other. Now slowly bend your knees so that your knees and thighs are at 90 degrees with each other and so should be your thighs with the upper half of your body from the hip. Hold this position for 10 seconds and repeat this at least 10 times before calling it a set.
3) Hip flexion:
Stand upright and lift one of your legs off the floor. Now bend it so that it comes at a 90 degrees angle with your hip. Hold it for 7-10 seconds and then slowly put down the leg on the floor. Repeat this five times before moving on to your other leg.
4) Isometric gluteus medius exercise:
This exercise is quite similar to straight leg raise and can work wonders for older people especially. Lie on either of your sides and then place a flexible belt around your ankle. If you lie on your left side, pull your right leg up by pressing against the belt. Through the entire process, do not forget to keep your knees straight because that's when the pressure from the belt will efficiently work to strengthen your hips. Hold the position for five seconds and repeat it one side 10 times.
Get doctor advice for serious concerns:
If your pain is serious than consult a doctor and he will give medications or physical therapy you need. People who have existing health problems or who take regular medications should speak to a doctor before trying exercises or supplements.