The hip joint is often also known as the “ball and socket joint”, because the round head of the thigh bone fits into the cup of the pelvis bone. The strong ligaments as well as the muscles which surround the hip joint, keep this joint in place. However, this joint can be prone to osteoarthritis. Therefore to avoid the daily wear and tear, it is necessary that these exercises are practiced regularly. At the same time, the hip joint is also very susceptible to injuries because it is one of the most movable joints in the body. Along with this, it has been entrusted with the task of bearing the weight of the body. Hip injuries and pain can be as a result of arthritis, muscle strains, stress fractures, etc.
We will now see various hip exercises for women and men, which will not only cure hip injuries, but also prevent them.
Straight Leg Raise
This exercise strengthens the muscles that bend the hip and straightens the knee. To perform this exercise, lie on your back, with your knees bent and feet flat on the floor. Lift one leg off the floor and straighten the knee. Keeping the knee straight, raise the leg about two feet off the ground. However, make sure you do not arch your back. Hold this position till the count of 10. Slowly lower your leg, relax, and then repeat the exercise with the other leg.
This hip exercise strengthens the hip flexors; however, it is important, that you perform it carefully. To perform this exercise, lie down on your right side and slowly lift your right leg off the floor. Hold this position till the count of 10. Ensure that your left leg is on the ground. Now turn and lie on your left side. Then, slowly lift your left leg off the floor, and hold for a count of 10. Bring your leg down, and repeat the exercise on both the legs several times.
This exercise is also known as donkey exercise. It increases the stability and strength of the hip joint. Sit on your fours and place your hands at a comfortable distance away from your body. Slowly lift your right leg and extend it straight out in the air. When your leg is extended, make sure that your weight is balanced on both the sides. Hold the position for 10 counts, lower the leg, and repeat the exercise on both the legs.
This is another exercise, which helps strengthen the hip flexors. To perform this exercise, stand straight close to a support. Lift right leg off the floor. Bend it in the knee and lift it up, to make a 90 degree angle at the hip joint. Hold the position for 5 seconds without moving your body. Now, just move your knee outside and hold again for 5 seconds. Bring the knee back in front of you and slowly lower the leg. Repeat this exercise for 5 times on both the sides.
While performing the aforementioned exercises, if you experience any discomfort, discontinue the exercise and talk to your physician. Once you have got used to these exercises you may advance these by using ankle weights.