Hip Exercises For Seniors
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The Best Hip Exercises For Seniors

Hip Exercises For Seniors

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.

Butterfly Pose

  • 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.

Half Bridges

  • 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.

Mini Squats

  • 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.

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