Hip exercises are important to maintain your balance and flexibility. You don't need expensive equipment to perform these exercises -- you can use Thera-Band, an elastic band that can provide resistance and build strength in your hips. The bands come in different colors that represent various resistance levels. Start with one that lets you comfortably do up to three sets of 10 repetitions.
Side Swing
This exercise involves a swing to the side, or hip abduction. Knot your Thera-Band so it forms a loop about 12 inches long. Stand with your feet hip-distance apart and put the loop around both ankles. With your knees straight, gently lift your right leg up and to the side. It will probably be a few inches off the floor. Hold for three to five seconds and return to standing. Repeat with the other leg. Perform 10 repetitions with each leg.
Rear Swing
Use the same foot-long loop for this hip-extension exercise. Stand with your feet hip-distance apart and your legs straight. Wrap the band around both ankles. Without arching your back, swing your right leg back as far as you comfortably can. Hold for three to five seconds and return to your starting position. Repeat with your left leg. Do a total of 10 repetitions on each leg.
Front Swing With Table Leg
Stand near a table for this exercise. Knot a length of Thera-Band into a loop about 15 inches long. Wrap one end of the loop around a table leg and the other end around your right ankle. Stand with your back to the table and your feet shoulders-width apart. Keeping the knee straight, swing the tied leg forward and return to your starting position. Do a total of 10 repetitions and switch legs. Do up to three sets a few times a day.
External Rotation
This exercise involves sitting on an armless chair or a stool near a table. Your left leg should be next to the table leg and your right leg farther away. Wrap the Thera-Band around your right ankle and the table leg. Your right foot needs to be a few inches farther out than your left foot to give the Thera-Band clearance. Keeping both knees bent and facing forward, lift your right ankle up and to the side. Lean your left arm on the table if necessary. Do a total of 10 repetitions and switch legs. Do up to three sets a few times a day.
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