Did you know that your hips play a pivotal role in your overall physical health? Your hips allow you to bend, sit, walk, run, and jump. Given that your hips are so heavily involved in almost all of your everyday movements, it is surprising how many people ignore this essential muscle group. Focusing on better hip health today is the key to decreasing injuries in the future. Below we have shared our top tips for keeping your hips happy.
#1 – Review Your Posture and Alignment
When you move out of the ideal body alignment, you put greater stress on your joints, spine, and vertebrae. Over a long period of time, this stress will irritate your hips, leading to injuries and pain. Good body alignment leads to better balance throughout your body. Be sure to review your posture and alignment regularly and adjust as needed.
#2 – Diversify Your Exercise
It is important to incorporate different exercise modalities to your routine, including cardio, strengthening, flexibility, and mobility work. Focusing solely on strengthening or stretching can create imbalances that lead to injuries. Include exercises that activate and challenge your core muscles and glutes. As well, look for strengthening exercises that reinforce the daily movements that your hips control. Of course, proper stretching is also crucial.
#3 – Strengthen Your Hips & Surrounding Areas
Strengthening your hips helps build stability, which allows you to move with ease and avoid future injuries. Below we have shared several hip-strengthening exercises for you to try.
Hip Bridge
Lie on your back with your knees bent and feet flat on the floor. Place your arms at your sides, relaxing your upper body. Engage your abdominal muscles and push from your heels to lift your hips. Hold this position for 5 seconds. Lower your hips down to the starting position and repeat the movement.
Start off with 1 set of 5 repetitions, holding for 5 seconds. Perform the exercise in a smooth controlled movement with a good hold at the end position. The intensity is light. The purpose of this exercise is to activate the muscles around the core and to target the glutes and hamstrings.
Planks
Start in a 4-point position, with your knees below your hips and your hands beneath your shoulders. Lower down to your forearms and step back with both feet to move into a forearm plank position, maintaining good alignment with your head, shoulders, hips, and toes. Hold this position for 5 seconds. Relax and repeat the movement.
Start off with 1 set of 5 repetitions, holding for 5 seconds. Perform the exercise in a smooth controlled movement with a good hold at the end position. The intensity is light. The purpose of this exercise is to activate the core area, including the glutes and hamstrings.
Split Squats
Begin in an upright standing position, maintaining good alignment with your head, shoulders, and hips. Take a big step back with one leg and lower your back knee to the ground. Raise back up to the starting position and repeat the movement.
Start off with 1 set of 5 repetitions on each side. Perform the exercise in a smooth controlled movement with a good stop at the end position. The intensity is light. The purpose of this exercise is to strengthen the muscles around the knees, glutes, and hips.
Step-Ups
Stand upright on the bottom step of your stairs or any other stable elevated surface, maintaining good alignment with your head, shoulders, hips, and legs. Engage your core and tighten your glutes. Step up with one leg, following with your other leg. Step back down, leading with the same leg to return to the starting position. Repeat the movement.
Start off with 1 set of 5 repetitions on each side. Perform the exercise in a smooth controlled movement with a good stop at the end position. The intensity is light. The purpose of this exercise is to activate the hips and strengthen the muscles around the knees and glutes.
#4 – Consider Your Sleeping Position
Many people have issues lying on their side. If you experience irritation in your hip when sleeping, try rolling over and sleeping on your back. You can also put a pillow or rolled blanket between your knees or under your hip to provide more support and cushioning. Your mattress might also be to blame.
#5 – Heat or Ice
If you have pain in your hip area, icing can help reduce pain and inflammation. Heat, on the other hand, will help loosen up the tissues around the hip.
If you are experiencing prolonged issues with your hips, it is always best to consult with your Doctor or Physical Therapist to determine the root of the problem. Also remember that maintaining a healthy weight is crucial for ensuring happy hips, as being overweight places undue stress on your hip joints. Most importantly, do not take your hip health for granted, as tight or weak hip muscles can lead to several health problems down the road.
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