The hip is one of the largest and most important joints in our body and keeping it active is essential.
Why hip health is important
From the hip all the movements of the lower limbs depend and it is therefore priority to take care of it, strengthen it and keep mobility as fluid as possible, especially as the years go by and if you lead a mostly sedentary life.
Add strength to that part of the body improves the ability to move during daily activities without hesitation, while avoiding stiffening avoids the risk that the body weight places excessively on the lower back or knee joints, thereby altering posture and gait. This, over time, could even lead to important ones injuries and injuries.
Hip pain while walking is one of the most common and can be caused by several factors.
The role of sport
To keep the hip healthy and moving, regular physical activity is essential. Perform exercises of stretching e elongations before or after sitting for long periods of time helps to relax the area, feel less tense and prevent injuries.
Here are the most suitable.
Heating
Stretches
- From the plank position, extend your arms and place your hands on the floor.
- Extend the body backwards, keeping it in a straight line from the head to the heels.
- Bring the right foot to the side of the right hand.
- Bring your right hand behind your head and right elbow towards the floor.
- Push your elbow towards the ceiling and turn your torso to the right at the same time.
- Maintain the position for 3 seconds.
- Return to the starting position and repeat the exercise with the left side.
- Do 5 repetitions on each side.
Stretching with resistance band
- In a standing position, place a resistance band around your ankles and keep your feet hip-width apart.
- Bend slightly at the hips and, keeping the weight on the left leg, bring the right one to the side, straightening the knee.
- Return to the starting position and perform 10 repetitions.
- Bring the right leg back diagonally, straightening the knee.
- Return to the starting position and do 10 repetitions.
- Switch sides and start the sequence again.
Glute bridge with resistance band
- In the supine position, place an elastic resistance band around the thighs above the knees. Bend your knees and place your feet on the floor, hip-width apart.
- Lift your hips straight up, pushing on your heels and contracting your buttocks.
- Return to the starting position.
- Do 15 repetitions.
Stretching in the frog position
- After kneeling on the floor, extend your right leg to the side and point the corresponding foot to the ground.
- Bring the left foot slightly outward so that the knee bends 90 degrees. Lean forward and place your forearms on the floor, keeping your back slightly arched.
- Gently rock back and forth 5 times.
- Switch legs and repeat the sequence.
Strengthening exercises
Side steps with resistance bands
- In a standing position, put a loop band around your ankles and stand with your feet hip-width apart.
- Push your hips back and lower yourself slightly.
- Step sideways with your right leg, slightly wider than shoulder width. Approach the left one keeping them slightly spaced.
- Continue for 10 repetitions and repeat on the other side.
Top stock with resistance band
- Get on all fours and place an elastic resistance band around your thighs above your knees.
- Keeping the right knee bent 90 degrees, the foot flexed, the back flat and the weight evenly distributed on both sides of the body, lift the right leg and push the heel towards the ceiling.
- Slowly lower the leg.
- Do 10 reps, then switch legs and repeat the sequence.
Lateral stretch with resistance band
- Get on all fours and place an elastic resistance band around your thighs above your knees.
- Keeping the right knee bent 90 degrees, the foot flexed, the back flat, and the weight evenly distributed on both sides of the body, lift the right knee to the side and up to hip level.
- Return to the starting position.
- Do 10 reps, then switch legs and repeat the sequence.
Stretching of the tendon with resistance band
- From the supine position, place a resistance band around the right ankle and under the arch of the left foot.
- Keep your hands under your chin, legs stretched back and toes hidden.
- With the left foot stationary, bend the right knee to bring the corresponding foot towards the buttocks.
- Return to the starting position.
- Do 10 repetitions.
- Place the band on the other foot and repeat the exercise.
Front squat with dumbbells
- From a standing position, with feet slightly wider than hip-width and toes slightly turned out, hold a dumbbell in each hand.
- Bend your arms and bring the dumbbells parallel to your shoulders, with your palms facing your chest.
- Keeping your back straight, lower yourself into a squat.
- Return to the starting position.
- Do 10 repetitions.
These exercises can also be tried to counteract hip pain.
