As one of the most important joints in your body, hips affect almost every motion—from simple tasks such as sitting down and standing up to more involved motions like walking up and down stairs, squatting or running. While more than 450,000 hip replacements take place in the United States each year (according to OrthoInfo), there are things you can do to take control of your health while lowering chances of health risks, such as a hip replacement surgery. These four, simple hip stretches combat hip pain, loss of mobility and foster a healthy lifestyle.
Whether you exercise regularly or struggle to perform everyday tasks, the below hip stretches are simple enough to perform while sitting.
Four Seated Hip Stretches for Seniors
The Seated March
Enhance hip stability and strength with this stretch.
- While sitting on a backed chair, place your feet firmly and evenly on the floor and align your back to the back of the chair. Place your hands wherever most
- Begin to raise one knee as high as you can, while remaining proper posture and without strain. Once you cannot raise your knee any further, slowly lower it back to the floor.
- Switch to your other knee and repeat step two. Begin alternating knees while keeping a consistent pace and slowly begin to “march” in place. Raise each leg five times to complete a set.
- Repeat up to 15 times.
The Seated Dancer’s Pose
The Seated Dancer’s Pose strengthens your core while improving posture and balance.
- Sit straight up in a chair and place both feet evenly on the floor. Scoot to the edge of the chair.
- Shift to one side so one hip and arm are slightly hanging off the side of the chair.
- Lean your shoulders back in the chair while moving your leg (of the same side) back. Simultaneously, extend your arm backwards (of the same side) to grab and hold your foot. Hold in place for five seconds, or as long as you are able to.
- Return to your original position, switch sides and repeat 5 to 10 times on each side.
The Abductor Stretch
Stretching the hip abductor muscles reduce hip pain and increase range of motion.
- While sitting in a chair, move forward in the chair and sit up straight.
- Separate your knees about two feet apart (or more) while maintaining posture, making “V” position, stretching your inner thighs.
- Place your hands on the inside of your knees. Apply slight pressure, gently pushing your knees even further out.
- Hold the position for 30 seconds.
- Repeat this exercise up to 5 times.
The Seated Hip Flexor Stretch
This stretch offers numerous benefits from improved posture, increased hip mobility, increased flexibility, lessened pain and more.
- Sit up straight with your feet placed evenly on the floor. Move forward to the edge of the chair.
- Keeping one foot on the ground firmly and while holding onto the chair with your hands, move the opposite leg backwards, underneath the chair. Continue to move backwards until your heel faces the ceiling and your leg forms an “L” position. If this is too difficult, you can move your leg around the back of the chair instead of underneath. Hold for five seconds.
- Return to your original position, switch sides and repeat 10 times on each side.
Hip Stretches of Every Senior
Hip function is vital to your body and everyday health. These four stretches are simple enough to complete daily and help to increase your mobility, flexibility and stability—without too much strain or difficulty.
Hopscotch Primary Care is dedicated to providing our patients with the expertise they need to live full, healthy lives. To learn more about Hopscotch, please complete our form today or find a location near you and call to schedule an appointment.
Sources:
https://morelifehealth.com/articles/hip-exercises-for-seniors
https://www.silversneakers.com/blog/hip-stretches-for-older-adults/
https://becausemarket.com/blogs/news/hip-stretches-for-seniors
https://www.onemedical.com/blog/exercise-fitness/hip-strengthening-exercises-for-seniors/
https://orthoinfo.aaos.org/en/treatment/total-hip-replacement/