VHI stands for Visual Health Index. VHI exercises are part of a publication that provides information on exercises for specific needs and conditions based on research. Exercises for hip strength recommended by VHI might not be any different than exercises you'll find somewhere else but they will improve hip strength when performed regularly.
Seated Knee Raises
Seated knee raises increase hip strength, stability and range of motion through hip flexion. The actual range of motion you use depends on your flexibility and strength, as well as what limitations your physician or physical therapist may have placed on you. To begin, sit in a chair with your back against the seat back. Hold the sides of the chair. Then, lift your right knee toward the ceiling and point your toe. Lower your right knee and draw your left knee upward. Continue for the recommended number of repetitions.
Arm and Leg Lifts
Arm and leg lifts target your hips, glutes and shoulders while also working your stomach and pelvic floor muscles. To begin, lie face down with a pillow under your stomach. Keep your legs straight with your feet hip-width apart. Hold your arms in front of you on the floor with your hands shoulder-width apart. Touch your palms to the floor. Hold your neck straight with your chin or forehead on the floor. Tighten your abdominals and pelvic floor muscles before you move. Imagine that you are trying to prevent urination to activate the pelvic floor. Next, raise your chest and right arm a few inches of the floor. Squeeze your left glute to raise your left leg, too. Return to the starting position. Raise your chest, left arm and right leg. Alternate for the recommended number of reps.
Bridge-Up
The bridge-up strengthens your hips through hip extension. The exercise begins with your hips flexed and as you extend your hips, you lift your pelvis up against gravity to strengthen your hip extensor muscles. Lie face up on the floor to begin the bridge-up. Rest your neck on a pillow and place your palms flat on the floor at your sides. Flex your hips toward your chest just high enough that your feet touch the floor with the knees bent to approximately 90 degrees. Tighten your abdominal muscles. Then, raise your hips toward the ceiling as you tense your buttock muscles until your back is straight. Leave your head on the pillow and arms where they are. Relax back to the floor. Perform the desired number of reps.
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