Exercise to Strengthen Hip Joints

Photo Credit: USMC PD
Hip joint pain can interfere with almost every activity. Sitting down, standing up, climbing stairs, bending and walking require flexible hip joints. You can keep your hip joints strong and flexible by riding a bicycle, swimming and walking regularly. Make sure you get enough calcium and vitamin D in your diet to avoid bone loss and weak joints, which can result in injury. There are some easy-to-do exercises that you can do every day to help strengthen your hips, pelvic area, legs and lower back. 
The pelvic tilt is a great exercise to strengthen your pelvic muscles, strengthen your spine and your hips. Lie on your back on the floor and bend your knees. Place your feet flat on the floor about hip-width apart. Place your palms on the floor beside your hips. Tighten your abdominal muscles and move your lower back downward until it touches the floor. Hold this position for 10 to 15 seconds and then relax. Repeat this exercise for 10 repetitions.
Hip flexes will stretch the muscles of your hips and improve joint flexibility. Stand up straight. Drop your shoulders and look straight ahead. Hold onto a sturdy chair or place your palm on the wall if you need help balancing on one foot. Lift your left leg off the floor and bend your knee until your thigh is parallel to the floor and your leg makes a 90 degree angle. Hold this position for 10 seconds and then slowly lower your leg back to the floor. Repeat this exercise 10 times for each leg. 

Leg lifts strengthen your hip joint as well as the muscles of your legs and hips. Lie on your left side. Bend your left leg in a 45 degree angle. Stretch your left leg out. Support your upper body on your forearm with your elbow below your shoulder. Tighten your abdominal muscles and then lift your left leg 12 to 24 inches toward the ceiling. Hold the position for 5 seconds and then slowly lower  your leg to the start position. Do 10 repetitions. Repeat this exercise with the other leg. 

3 Responses to Exercise to Strengthen Hip Joints

  1. I have spent the past three years of my life (almost nonstop) being pregnant, and that has put a definite strain on my hips. I've been looking for ways that I can strengthen the joints, so this is great information for me! Thank you very much.-Sarahhttp://www.familybugs.net

  2. Armi Niemi says:

    Great tips, Robin! Thanks!

  3. Thank you Robin – I intend to put my husband to work with the exercise tonight!!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: