A hard workout, arthritis or inactivity can all cause you to have sore hips. When you have a sore hip, it greatly affects the rest of your day and your quality of life. Tasks that were simple before can become difficult and painful. If you're suffering from a sore hip, make sure that you take the time to stretch it properly to find relief, and then exercise your hip to gain stronger joints. Exercises can be added easily to your normal workout routine for a stronger hip and less pain.
Bent Leg Raise
A bent leg raise is an ideal way to stretch the hip in preparation to exercise, as it gently loosens the hip. Someone suffering from hip pain while doing everyday tasks could also benefit by starting the day off with a bent leg raise, says FitnessTipsForLife.com. While lying on the floor on your back, raise your knees and bring them both close to your bottom. Then, raise your left leg and grasp your knee with your hands and pull it into your chest. You should feel the stretch in your hip. Hold for five seconds and release, repeating on right side.
Dvipada Pitham
The yoga pose dvipada pitham can help you gain strength in your hips to guard against future pain and injury. Lie on your yoga mat with your arms at your sides and your knees bent at a 45-degree angle. Take a deep breath and push into your feet, using them to help you lift your bottom and hips off of the ground. Your arms should steady you on both sides as you hold the pose for five seconds before exhaling and returning to the start position. Repeat several times, moving your feet outward with each repetition to make the exercise more challenging.
Assisted Hip Flexor
If you have someone who can assist you, you can get an ideal exercise that will help to strengthen your hips to ward away injury, says DietsInReview.com. Laying on a table or bed, slide your bottom to the edge, with your legs hanging down. Have your assistant apply gentle pressure to your left leg, while gripping your right leg in his hand. Instruct him to slowly raise the right foot and push upward so that your knee is bent and in the air. From this position you can have him stretch it to the side or bring it in close to your chest to help you gain strength and relieve hip pain.
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