5 Exercises For Healthy Hips
It’s no secret that “Use it or lose it” is real when it comes to muscle mass but did you know it also applies to mobility? And strength throughout a range of motion? If you’re not actively moving your hips in multiple planes of motion on a daily basis you are at risk of losing your abilities.
Don't wait until you have hip problems, or knee problems to do something about it! These 5 simple exercises can easily fit into your day and will go a LONG way in prevention of injury and preserve strength and mobility.
These are great for anyone but especially prenatal, post-partum moms, and desk, couch or carline warriors!
1. Standing Abduction (ab-duct-shun) - This one is crucial for preserving your walk and reducing knee strain.
Practice: warm up, every time you stand go to the bathroom, getting gas, waiting in line etc. * Can also be done lying on the floor with #3
2. Standing Knee Raise - a MUST if you spend a lot of time sitting to get movement in your hip flexors - which tend to get weak if they get and stay tight. Lift as high as you can control your leg and balance!
Practice: warm up, while brushing your teeth, getting gas, waiting in line etc.
3. Knee-Feet "Kisses" - External and Internal rotation- if you're a runner, walker, sitter or just don't move a whole lot- you can't skip this!!! It's use it or lose it situation and I already notice my body losing range of motion here unless I do these.
Practice: lying on the floor while scrolling, watching tv, instead of folding laundry etc
4. Hip Hikes - no one wants to fall and this will help strengthen the muscles that will activate to regain your balance before your knee or ankle go wonky!
Practice: Waiting outside next to a curb/mailbox, getting gas, waiting to flip pancakes, before you climb the stairs
5. Kick backs + hydrants combo - Hip extension- tight hips (from sitting!), pull us into a stooped posture over time- increasing risk for falling, decreasing our hip strength to pick our feet off the floor -> shuffle stepping, tripping, falling no no no! Let's work the backside!!!
Practice: During commercials, while scrolling, waiting for your kid to figure out it's their turn in a board game...
Try these out but most importantly- be consistent in your practice! It doesn’t have to be perfect or all consuming- the little bits you do add up over time :)
Want to get more healthy living tips and inspiration? Make sure you get my “Healthy High Fives” Newsletter!
You might also enjoy training with me too! Check out my available fitness programs for Prenatal, Post-Partum, and moms!
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