Maintaining mobility and flexibility becomes increasingly important for our overall well-being as we age. Hip mobility is especially crucial as the hips play a significant role in our balance, strength, and ability to perform daily activities. Fortunately, we can enhance our hip mobility with easy-to-follow exercises that are simple to do at home. Check out these top hip mobility exercises that could make a big difference to your comfort, health, and lifestyle.
Enhance Flexibility & Prevent Injury With Hip Mobility Exercises
Engaging in regular exercises to improve hip mobility can offer numerous benefits for seniors, including:
- Improved Flexibility: Increased range of motion in the hips allows for easier movement and better posture.
- Reduced Stiffness: Regular stretching can alleviate tightness in the hip muscles, enhancing overall comfort.
- Preventing Injury: Strong and flexible hips help stabilize the body, reducing the risk of falls and injuries.
- Enhanced Performance: Better hip mobility can improve your performance in various physical activities, from walking to dancing.
These benefits resulting from exercising are essential for maintaining an active lifestyle as we age. Additionally, studies show that people who do these have decreased pain and disability.
5 Best Hip Mobility Exercises for Seniors
The following exercises are easy to incorporate into your routine.
1. Standing Hip Flexor Stretch
Instructions:
- Start in a lunge position with one foot in front of the other.
- Keep your pelvis tucked underneath you.
- Then, lean forward while keeping your chest up top. You should feel a stretch up toward the top of your hip and possibly down the rest of your leg into your quad.
- Hold the position for up to a minute.
Modification: Put your hand on a counter for balance if necessary.
2. Seated Hip ADDuctor Stretch
Instructions:
- Sit in a chair. Move forward so you’re away from the back of the chair and sit tall.
- Move one leg out to the side.
- Keep your body tall and then lean forward to get a stretch on the inside of your straightened leg.
- Hold the position for a few seconds and then straighten back up.
- Repeat on the other side.
Modification: When moving your leg out to the side, move your other leg out to the opposite side a little bit to provide more room and to avoid pinching in the other hip.
3. Standing Hip ABD Extension
Instructions:
- Stand close to a counter or bed for support. Stand on one leg and bring the opposite leg out to the side while making sure your hips stay level. Keep your toes pointed forward.
- Hold for a few seconds, and then return the leg to the starting position.
- Then, extend your leg back behind you. You don’t need to go far, and you shouldn’t arch your back.
- Return leg to starting position.
- Then, turn and repeat the sequence on the other side.
4. Supine Bridge
Instructions:
- Lay on your back with your knees bent and raised and your feet about shoulder-width apart and your knees in line with your hips.
- Squeeze in your glute muscles and lift your butt off the table.
- Raise it as high as you can without arching your back. Hold for five seconds.
- Slowly lower back down.
5. Seated Piriformis Stretch
Instructions:
- Sit toward the edge of your seat.
- Take one ankle and cross it over your opposite knee.
- Sit nice and tall. Then, either:
- Gently press down on your knee and try to flatten out your leg. Lean forward to feel a larger stretch.
- Or, bring your knee up to your chest and then rotate the opposite shoulder toward the knee.
- Then relax.
- Then repeat the sequence with your other leg.
Modification: When your ankle is crossed over your knee, hold your hand on it to keep it steady.
Getting the Most Out of These Hip Mobility Exercises
Incorporating these exercises into your routine can significantly benefit your hip mobility, but consistency is key. Aim to perform these exercises at least two to three times a week for optimal results. Track your progress and celebrate small milestones to stay motivated.
Also, safety is paramount when beginning a new exercise routine. Listen to your body. Avoid any movements that cause pain and modify exercises to suit your fitness level. And, if you have any preexisting conditions or concerns, talk to a licensed Town Center Orthopaedics (TCO) physical therapist for personalized guidance.
You can schedule an appointment with a Town Center Orthopaedics Physical Therapist online at one of our convenient locations in Ashburn, Centreville, Fairfax, and Reston. We look forward to helping you enjoy the benefits of improved hip mobility for years to come.
