Improving hip alignment is typically accomplished using a combination of exercises and stretches to target weakness in the hip musculature and typically tight hip flexors, which both pull the hips into poor alignment if not addressed. Although there can be many different issues affecting your hips, a few standard exercises will help address some of the more common misalignments.
Bridge
The bridge exercise helps strengthen the inner thighs, hamstrings and glutes as well as aids in opening and stretching the hip flexors. To begin, lie on your back with knees bent and your feet 4 to 5 inches apart on the floor. With your arms by your sides, pull your shoulder blades firmly into the floor and tuck you chin toward your chest. Place a small, firm pillow or a four-inch playground ball between your knees. To perform the bridge, press into both feet equally with emphasis on pressing into the big toes, and lift your hips and spine off the floor. As you lift your hips, squeeze your glutes (buttocks) and squeeze into the pillow simultaneously, pressing up as high as you can. Maintain the lifted position and continue to actively squeeze for three seconds before releasing down. Repeat this movement 15 times before resting.
Side Leg Lift
The side leg lift strengthens your abductors, which are your outside hip muscles. To prepare for the exercise, lie on your right side with your right arm under your head for support. Bend your right leg slightly at the knee to help with balance, and place your left hand lightly on the floor in front of you. Your knees, hips and shoulders should all be stacked, left over right. To perform the exercise, straighten your left leg and lift it as high as you can, keeping your toes and front kneecap pointing in the same direction as your belly button, avoiding letting them point upward toward the ceiling. Lower the leg halfway down then lift it again, repeating 20 to 25 times before resting. Repeat on the other side.
Hip Flexor Stretch
Hip flexors, which run along the front of your hip, tend to get tighter as we age and particularly with sedentary jobs or lifestyles. When the hip flexors get tight they pull the hip out of alignment and can cause hip, knee and low back pain. To stretch the hip flexors, lie on your stomach and bend your right knee. Reach back and grab your right ankle or foot. If you can not reach your ankle, use a towel wrapped around your lower leg and hold onto the towel. Pull your foot toward your buttocks, letting your knee lift slightly off the floor and keeping your front hip bones pressed down into the floor. Hold this stretch for 30 seconds, release, and repeat on the other leg.
References
- "Musculoskeletal Anatomy and Human Movement"; Lawrence A Golding, Ph.D. and Scott M Golding, MS; 2003
- "The Personal Trainer's Guidebook"; Teri S. O'Brien, MS; 1997
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