If you are a senior struggling with hip flexibility or soreness, try these exercises for relief!
Sit To Stand
- Start by sitting on a chair with a firm surface.
- Lean your body forward until your nose lines up with your toes.
- Using your legs, push yourself up from the chair.
- Try to do this without using your hands to push up from the chair.
- Squeeze your glutes at the top to fully extend your hips once you are standing upright.
- Hold the position for one second.
- Push your hips back and lower yourself slowly back onto the chair.
- Refrain from simply plopping down.
- Do 10 repetitions.
- Sit tall on the floor, straight up with perfect posture.
- Bend your knees, ensuring the soles of your feet touch at the center while in the butterfly position.
- Grab hold of each foot with your hands, with an erect spine.
- Inhale, then exhale as you lower your torso forward.
- Hold when you feel this stretch.
- Hold this pose for one minute.
Standing Hip Abduction
- Stand in front of a structure that can support you, such as a table, wall or chair.
- Kick one leg out to the side, keeping it straight.
- Keep your body upright the entire time.
- Hold for one second, then return back to the starting position.
- Repeat the motion with the opposite leg.
- Perform 10 repetitions with each leg.
- Lay down with both knees bent.
- Place your arms at your side for some extra support.
- Lift your hips and lower back off the floor slowly.
- Keep your upper back and shoulders on the floor during this exercise.
- Hold for about 5 seconds.
Standing Hip Flexor
- Begin the pose by standing with your feet apart and hands on your hip.
- Put your left foot forward, about the length of one foot.
- Bend your left knee slowly and lift your right heel off the floor.
- Lean forward and squeeze your right glute.
- Do this for about 30-90 seconds.
- Repeat this motion on the opposite side.
- Begin by standing upright with your feet located shoulder-width apart.
- Feel free to use a chair, wall or table for extra support.
- Keeping your feet flat on the floor, begin to bend your knees and lower your body into a squat position.
- Lean your torso forward, but keep your back straight at this point.
- Once your knees are bent beyond your toes, hold the pose for 5 seconds.
- Repeat the motion 5-10 times.
Straight Leg Raise
- Lay flat on your back, bending one leg and keeping the other leg straight.
- Breathe in and start to lift the straight leg up until it matches the height of the bent leg.
- Exhale and lower the leg back to the ground.
- Repeat this motion 10 times with that leg.
- Repeat with the opposite leg.
More Hip Exercises
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