As we get older, joint injuries and joint pain are more often. Same as in young days, mobility and physical activity plays important role for our overall health.
With keeping yourself active, of course, exercise are not with same as in younger days, instead of gym we take long walks or light stretching, and thus we keep our body and overall health young and more flexible.
When me mention stretching, simple set of stretches and light exercise can decrease the risk of certain injuries and will keep our body in good shape.
In this article, we present few simple hip stretches and hip exercises which are very useful and will help you to keep your body healthy and active.
Seated Butterfly Stretch
Sit on the floor with your legs folded in front of you. Soles of your feet need to be touching one with another. While keeping your back straight, bend forward and hold that position for 20-30 seconds and then slowly go back into starting position and repeat.
(Weighted) Hip Extension
This stretch is to strengthen your glutes and lengthen the hip flexors. Lie on your back, bend your knees and keep your feet on the floor. Place some weight on your stomach, lower part of your abdomen, (this exercise can be done also without weight-Bridge) and while holding the weight with your hands and keeping the feet flat on the floor, raise your body from the floor as much as you can. Repeat this 8-10 times.
Seated Hip External Rotator Stretch
This is excellent stretching exercise, especially for people who spend most of their time sitting. To perform this exercise, get in a sitting position, bring your leg up on the knee on the other leg, press through your knee and lean bit forward and hold the position from 30 seconds to 1 minute. Perform 3 repetitions on each leg.
Kneeling Hip Flexor Stretch
Kneel on a floor or mat if you have and bring your knee up so the bottom of your foot is on the floor and then extend the other leg out behind you so the top of your foot is on the floor. Straighten hip by pushing hip forward. Hold stretch for 5-10 seconds. Repeat 6-8 times on both legs.
Performing these and similar stretches on a daily basis can strengthen your hip joints, making you more flexible and thus to prevent injury.