10 Best Hip Strengthening Exercises to Relieve Hip Pain - Ask Doctor Jo

Hi everyone, I'm Doctor Jo and Bear, and today we're going to show you the 10

best

hip

exercises

. then let's get started. So much so that you ask me, how many of each should I make? Well, it really depends on whether you have a specific injury or if you're just doing

strengthening

in general. I usually recommend starting with 10 of each and seeing how you feel. But if you have a specific injury, be sure and consult with your

doctor

or physiotherapist. number one. pelvic tilts. Pelvic tilts are my favorite for a lot of different things: lower back

pain

, hip

pain

, all that kind of stuff. but it is a great way to start

strengthening

your hip muscles.

For a supine pelvic tilt, lie on the floor with your legs flat and feet flat on the floor and imagine that you are trying to crush your hand if it were underneath you. so push down, rotate your hips and come back up. Number two, bridge. The bridge is another of my favorites where a large number of muscles are worked. It's working the hamstrings, the gluteus maximus, and really just moving the hips to strengthen them a little bit. To make a bridge, lift both knees and place your feet flat on the floor. You can put your arms at your sides and then lift your butt off the floor to about level. so you don't want to arch your back and you don't want it to sink, just lift it up and then lower it slowly. number three, clam shells.

Clam shells are really good for the gluteus medius and the TFL and IT bands all the way down. Make sure you do it correctly because if you don't do it correctly, you won't get the strengthening you need. For the side-lying clamshell, lie on your side with the side you want to exercise facing up. Make sure your hips are perpendicular to the floor. so you don't want to back down, but stay on top. then, with your knees bent, lift that leg up as if you were spreading it like a clam. number four, supine hip flexion. Basically, that straight leg raise.

It's very important to keep your leg as straight as possible, and if you stick your toes out, that will help lock everything out, and that will really get those hip flexor muscles working. To raise your supine straight leg while lying on your back, lift one knee and then extend the leg you want to strengthen and pull your toes toward you to lock the knee. Keep that knee straight and then just raise your leg almost to the same level as the other side and then slowly lower yourself back down. Number five, lateral hip abduction. This is great again for working those outer muscles.

Be sure to keep your leg straight and your toes tight. For hip abduction in lateral decubitus, the leg you are going to exercise will be on top. You can bend your bottom leg slightly for comfort, but keep your top leg straight. squeeze your toes together and just lift them up and then watch them go back down. number six, hip adduction in lateral decubitus. so now you're working those inner thigh muscles. Again, make sure your leg is straight while you work. You don't need to make big movements with them, just use the correct technique. For hip adduction in the lying position, the leg you are going to work will be at the bottom.

Take your top leg, you can put it back or front whichever way is most comfortable for you, lift your toes at the bottom to lock your knee and then just lift your leg trying to keep it straight. line with your body. Number seven, prone hip extensions. So now you will work the gluteus maximus muscles and the hamstring muscles again. Again, you don't need to lift your leg very high with these, but try to keep your leg as straight as possible. To extend your hip in a prone position, lie face down and then pull your toes toward you to help lock your knee.

You don't need to lift much, but try to keep your knee locked the entire time. number eight, seated hip flexion. The seated hip flexion may seem easy, but it actually works the hip flexors, the soas muscles, and is a great exercise and you can even do it at work if you are sitting in a chair for a long time. For the seated hip flexion, make sure your back is nice and straight when you do the exercise. just raise your knees. number nine, squats on a chair. So bending over in a chair, they're going to be a little bit more difficult, but again I like these because you can do them at work or you know if you're sitting for a long time.

They are quite easy to make. just make sure you use a controlled movement, don't drop and get back up, work those muscles very slowly to make sure they activate. To do chair squats, use the chair as a target. Move away from the chair a little because you are going to lean your butt back and push your chest forward so that your knees are not in front of your toes. so get down, just touch the chair and come back up. Number ten, lunges. Again, these are getting a little more difficult, but they are very effective. It works your quads, your hamstrings, your glutes, it's a really good exercise in general.

If you have any knee problems, be sure to put a pillow under your knee that is on the floor because that will protect it a little. For lunges, you will put one foot in front of you. Try to keep both feet pointed forward. Sometimes people try a little, but try to keep them going. you want your upper body to stay nice and straight, without leaning forward, and just lower yourself down keeping your knee behind your toes and then come back up. there you have it. those were your ten

best

hip

exercises

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And remember, take care of yourself, have fun and I hope you feel better soon.