If you are ready to say goodbye to your hip pain you need to incorporate an exercise program focusing on specific areas of your lower body. Hip pain can be the result of muscle imbalances stemming from tight hip flexors, hip rotators and hamstrings. Addressing these symptoms early with the proper hip exercises allows you to feel stronger and healthier.
Side Lifts
Relax on your left side and stack your hips by contracting your core. Rest your head in your hand and keep both your legs straight. Exhale, and lift your right leg as high as comfortable. Inhale and return to the start. Perform a set of 10 repetitions, then switch sides. Complete 3 sets on each leg.
Straight Leg Raises
Relax on your back with your right leg extended, left leg bent and the bottom of your left foot on the floor. Slowly raise your right leg and return to the starting position. Complete 3 sets of 10 repetitions on each leg.
Glute Bridges
Begin on your back with knees bent and the bottoms of your feet on the floor hip width apart. Contract your abdominals, exhale and lift your hips upward off of the floor. Press your heels into the floor. Inhale and return to the start position. Perform 3 sets of 10 repetitions.
Kneeling Leg Lift
Begin on all fours with your back in a neutral position and your core engaged. Keep your right knee on the floor and extend your left leg with your toes pointing toward the floor. Lift and lower your left leg for a total of 10 repetitions. Return to the start and repeat with your right leg. Complete a total of 3 sets for each side.
The Clam
Relax on your right side with your hips and knees bent and stacked together. Rest your head in your hand. Lift your top knee towards the ceiling, keep your feet together and slowly lower to the start. Perform 3 sets of 8 repetitions on each side.
