Enduring hip pain is no fun at all. It slows you down a considerable amount and makes it hard for you to get around without a grimace. Hip pain mostly affects older adults and is not easy to get rid of.
Those who suffer from frequent hip pain know that getting up after sitting is like a painful chore. This is because you have not moved around for a while. So, it makes that movement helps.
Hip pain can be the result of several things. The most common cause, however, is Osteoarthritis or Rheumatoid Arthritis. Inflammation of the hip joint is the root of the discomfort.
The cartilage that provides a cushion for the hips begins to wear out. If left untreated, the pain can gradually worsen, bring stiffness and reduce your range of motion. Continue reading to find out the best stretches for tight hip muscles.
6. The Hip Flexor Stretch
Let the hip flexor stretch be your first hip exercise. Be sure to warm up for 10 to 15 minutes before you start. The stretch relieves your pain and strengthens your hip muscles at the same time.
You start with a lunge by putting one knee on the floor and the other in front. Then bend the front leg at a 90-degree angle, making sure your feet are flat on the ground.
After that, place your hands on your hips and push your pelvis forward. Remain in this position until you feel the stretch working in your hips. You should be feeling it right where it hurts. Now, hold that for about thirty seconds and continue with the same stretch on the other leg.
As you do this stretch, you may want to know what your hip flexors are—they are a set of muscles at the top of your thigh. They allow the movements of your lower body. They also ensure that you can kick, walk, bend over or move your hips.
When these muscles get too tight, or if you make sudden moves, you can cause trauma to them. The pain can be severe and result in trouble walking, or it may just be mildly uncomfortable. Regular hip stretches can help to keep the flexors loose and prevent fractures.
5. The Pigeon Pose
Now for the pigeon pose. You begin on all fours and get comfortable. Then bring your right knee up to your left wrist and place your ankle up next to your left hip.
After that, extend your left leg behind you and bend your upper body over your right leg. As you settle into the pose, allow your body to go further into the stretch. Hold the pose for thirty seconds and repeat on the other side.
4. The Butterfly Stretch
For the butterfly stretch, you will be sitting on the floor. After sitting, bend your legs and bring the soles of your feet together. When your feet touch, you gently allow your knees to fall on each side.
Now, inch your heels closer to your body, and lean forward. You then use your elbows to force your knees down to the floor. Do this for thirty seconds also and work your way up to one to two minutes per day.
3. The Figure Four Stretch
The figure four stretch is another great hip stretch. You do this one by lying on your back. Then bend your legs, placing your feet flat on the floor. After that, put your right ankle over your left knee.
Clasp your hands at the back of your left leg and bring them to your chest. Keep repeating on both sides. This stretch is great for your glutes as well!
2. The Leg Swing
You can easily do the leg swing stretch by holding onto a table or whatever sturdy surface suits you. Before you swing, though, make sure your area is clear. Go away from the wall about twelve inches and swing your leg from side to side without twisting your body.
You’re then going to turn to the side, bracing the wall and swing your leg backward and forward. You will be stretching your hip flexors, your hamstrings and your glutes.
1. The Yoga Squat
The yoga squat is one of the hardest hip stretches. You do this one by standing with your feet shoulder-width apart. Now bend your knees and lower your body to the floor. Adapt the prayer position and let your elbows press your thighs apart. Remember to keep breathing and repeat the squats for as long as you can.
Consistency is key…
These are only some of the exercises that can relieve your hip pain and strengthen the body at the same time if done regularly. If you find them strenuous or painful to accomplish, apply an ice pack before beginning your exercise.
The more you stretch and exercise, the easier it will get. Once you see the positive results, you’ll feel better and more motivated. Don’t let your hip pain keep you from doing everyday activities. You don’t have to settle for pain because you are at a certain age.
Sitting down and doing nothing to bring relief will only leave you in despair. Daily movement brings healing and relief to muscles and joint pain.