4 Movements To Increase Your Range Of Motion And Decrease Hip Pain

Improving Range of Motion Through Exercise

Hip pain can be annoying. In addition to the obvious discomfort, when left untreated, hip pain can reduce an individual’s mobility. This can make even ordinary tasks like walking or standing uncomfortable. While people might be tempted to rest or be more sedentary when hip pain occurs, the opposite is best. Engaging in low-impact exercises and stretches can help to safely work sore joints and improve range of motion while ensuring that people remain active.

1. The knee lift

The knee lift is a simple low-impact exercise that can be done from the comfort of home. Begin by lying with the back flat on the floor or on a yoga mat for additional cushioning. Keep the left leg straight on the floor and slowly pull the right knee towards the chest so that the calf is parallel with the floor. With both hands on the right knee, gently pull the knee towards the chest. Hold the stretch for 10 seconds and gently lower the right knee. Continue the pose on the left leg. The knee lift can be repeated 5-10 times on each knee.

2. The hip flexor stretch

The hip flexor stretch sounds more complex than the process is. The exercise can be done on the floor or with a yoga mat. Begin with a slow lunge with the left knee on the floor and the right leg bent at a 90-degree angle with the right foot flat on the floor. Keep hands on the hips for balance and move the pelvis and torso slightly forward until the left hip’s flexor muscle feels a slight stretch. Don’t force the pose. Instead, pause and hold the pose steady when slight tension is felt.

3. The mini squat

Squats are great for building the glutes, but can also help with strengthening the hips. The mini squat can be done as a freestanding exercise or with a work surface for support if needed. The strengthening exercise begins by squatting down until the knees are above the toes. Hold the pose for a five-count if possible and then slowly rise to a standing position.

4. Double hip rotation

The double hip rotation is another low-impact exercise that can be performed on the floor or with a yoga mat for added support. Begin by lying flat on the back and bend the knees so that the feet are flat on the floor. Slowly rotate the knees to the left until the legs are lowered towards the floor. At the same time, turn the head and face in the opposite direction. Hold the position for 20-30 seconds before returning to the beginning pose. Repeat the pose in the opposite direction.

Things to consider

While starting an exercise routine might cause initial soreness in the beginning, individuals should take care not to overexert or force a pose if any pain is felt. Try not to overwork muscles in the beginning and move slowly and with purpose through poses to avoid overexerting the muscles. If joints begin to ache or new pains appear, take a break to give the body time to heal. People who have recently undergone hip surgery should speak with a physician before beginning physical activity. Most importantly, make time to stretch daily to keep muscles and joints limber. For more information about reducing hip pain, speak with a healthcare provider.