6 Senior-Friendly Exercises to Support the Hips
Even though everyone can benefit from hip
strengthening, seniors are one group of people who can find an extra
sense of security from these types of exercises. That’s because
targeting the muscles, tendons, and ligaments in the hip area reduces
hip pain, promotes joint mobility, and improves your sense of balance.
Hip-strengthening exercises are an essential part of fall and hip injury
prevention in older adults. By completing these exercises, older adults
will take the strain off the hip bones and feel more capable in
day-to-day life. This guide will help you gain an understanding of safe
hip exercises for seniors.
Why it’s important to exercise the hips
Let’s begin by pointing out that weak and
stiff hips are an extremely common issue in younger and older adults
alike. Excessive sitting and a general lack of movement are believed to
be the biggest culprits. After all, the hip is one of the most mobile
joints in the entire human body that rotates along 3 different planes:
forward or backward, internally or externally, and to the sides.
When you deprive the hips of movement, some of the muscles and
connective tissues can become tight, and the resulting imbalance may
cause pain. Certain health conditions, such as arthritis or previous
injuries, can also contribute to hip pain. In fact, nearly 15% of adults
60 and older report significant and persistent hip pain.
If decreased hip mobility is your chief concern, consider looking
through this article - Stretches That Help Maintain Your Hips. - view my next post
But hip mobility isn’t the only function of the hip joints. They also
play a massive role in maintaining balance while standing, walking, and
getting up from a seated position. Weakened hip muscles can make
everyday activities like walking, squatting, bending, and using the
stairs challenging. Therefore, strengthening the hips can make a
tremendous change in the daily life of seniors.
Last but definitely not least, remember that the benefits of hip
exercise also improve the alignment of the knees and lower back, so
these types of exercises are also beneficial for folks suffering from
pain in the knees and lower back, including arthritic pain and joint
stiffness.
How to practice hip exercises safely
Anyone can start practicing the
hip-strengthening exercises we list below at home. In case you
experience difficulty stating or have problems with balance, begin with
the exercises that can be performed in a chair or in a reclined
position. Over time, your hip strength will increase, and you’ll be able
to try the standing exercises we list in this article as well.
Beginners will also benefit from completing the standing exercises near a
wall, railing, table, or any other stable surface. You can hold on to
it for added support.
The three main groups of muscles we target in the exercises below are:
- The gluteus maximus is the large muscle located at the surface of the
backside. It helps extend the hip and rotate it externally.
- The gluteus medius is a fan-shaped muscle in the back of the hip that
abducts the thigh and helps rotate it internally.
- Hip flexor muscles. This is a group of muscles that consists of the
iliacus, the psoas, and the rectus femoris muscles that connect the
lower back and the thigh. These muscles are activated when you take a
step or get up from a chair.
1. Hip marching
This is one of the best exercises for
building strength in the hips and thighs.
More specifically, it targets the hip flexor muscles that play a big
role in lifting the legs. When these muscles are shorter than they
should be, this can shorten your steps, slow you down, and lead to
foot-dragging, all of which increases the risk of trips or falls.
Here’s how to complete this exercise:
1. Sit in a chair with your feet flat on the floor.
2. Lift one leg with the knee bent as high as possible.
3. Hold for one second and lower the foot back to the floor.
4. Repeat the same steps on the other side.
Perform 5-10 repetitions on each side. Complete 2-3 sets.
2. Hip circles
Like the previous exercise, hip circles promote stability and mobility
in the hips. If you need extra support, hold onto a table or any other
stable surface for support. Once you practice and increase hip strength,
you can try and complete larger circles.
Here’s how to complete this exercise:
1. Stand up straight near a table (chair, wall, or any other stable
surface) and hold onto it for stability. Lift one leg.
2. Start moving the lifted leg in small circles. Complete around 10-20
circles clockwise and then move in the other direction.
3. Return to the initial position. Repeat the same steps on the other
side.
You can do up to 2-3 sets of this exercise.
3. Donkey kicks
The donkey kicks exercise is beneficial for
supporting the muscles in the hips and glutes. It activates the gluteus
maximus muscles, and it’s also beneficial for your core muscles.
Here’s how to complete this exercise:
1. Start on all fours. Lift one knee as high as you can. You can keep
the knee bent or straight, whatever feels more comfortable for you.
2. Lower the leg to the initial position.
3. Complete the same steps on the other side. This is one repetition.
Perform 10-20 repetitions. Complete 2-3 sets.
4. Hip abduction
This hip exercise trains the gluteus medius
muscles. When completing the exercise, you will feel a stretch in the
hamstrings and the front of the groin - this is normal.
Here’s how to complete this exercise:
1. Stand near a table (chair, wall, or any other stable surface) and
hold onto it for stability.
2. Keep both legs straight, then extend the left leg to the side. Make
sure to stand straight (do not hunch the back) and hold this position
for 1 second.
3. Return to the initial position and repeat on the other leg.
Perform 10 repetitions on each side. Complete 3 sets.
5. Bridge
The benefit of the bridge exercise is that it strengthens the glutes and
can easily be done in a reclined position. The glutes play a huge role
in hip extension, so it’s great for promoting balance too.
Here’s how to complete this exercise:
1. Lie down on the back. Bend the knees and keep the feet flat.
2. Activate the glute muscles and slowly lift the hips. Resist from
arching the back and activate the abs to protect the lower back.
3. Hold the position for 3 seconds. If this is tough on your lower back,
you can support your back with your hands.
4. Gently return to the initial position. This is one repetition.
Perform 5-10 repetitions. Complete 2-3 sets.
6. Sit to stand
Find it difficult to get out of a chair? The best way to feel more
confident about it is to practice doing so. Note that practicing the
sit-to-stand action will also strengthen the glute muscles, so you will
also notice a difference in your sense of balance and distance between
steps if you practice this simple skill over time.
Here’s how to complete this exercise:
1. Sit in a chair. Slightly lean forward and activate your legs when you
rise from the chair. Resist from using your hands when you’re getting
up.
2. When you reach the upright position, really squeeze the glute muscles
to extend the hips completely.
3. Hold this position for 1 second, and then use the muscle strength in
your hips to guide yourself back into the seated position.
Perform 10 repetitions. Complete up to 3 sets of this exercise.