Fitness
What exercises will help strengthen the hips and hip flexors?
Hip Health BY LINDSEY JOHNSON, MS ILLUSTRATIONS BY MEGAN SAPELAK
According to the Agency for Healthcare Research and Quality, more than 300,000 total hip replacements are performed each year in the United States. While some hip surgeries are inevitable, there are some steps that may help prevent or delay the need for surgery. Maintaining a healthy weight, increasing flexibility and building strength are lifestyle factors that can yield significant long-term impacts.
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GLUTE BRIDGES
Lying on the floor, bend the knees with feet flat on the floor. Driving through the heels, lift the hips off the floor while engaging the glutes and squeezing your core. Hold for a few seconds at the top and return to the floor. Additional variations include single-leg bridges where one foot stays planted on the floor while the other leg is extended and lifted into the bridge position. Hold for a few seconds at the top and return to the floor. Complete the same number of repetitions on each side. Another variation includes holding a weight over the pelvic area while completing the bridges for additional resistance. Complete 8-12 repetitions, rest and repeat 2-3 sets.
Being overweight puts additional strain on hip and knee joints. Maintaining a healthy weight has a multitude of health benefits, including putting less pressure on sensitive joints that can wear down over time. General physical flexibility allows for a normal range of motion and the ability to do daily tasks with ease. Flexibility helps prevent injuries by avoiding unnatural movement and muscle patterns that arise when we overcompensate for tight or underused muscles. With sedentary jobs and weekend Netflix binges, the hips can easily get tight and lazy. Strengthening the muscles surrounding the hip joint can help increase joint stability. Incorporating strength and mobility work into your routine before you experience problems is the best method for prevention.
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WELLNESS360 | JULY/AUGUST 2020
2
FIRE HYDRANTS
On the floor, get on all fours in a tabletop position with shoulders aligned over wrists and hips aligned over knees. Balance on one knee while keeping the core engaged and raise the other bent leg to 90 degrees. Avoid twisting or moving the torso. For added benefit, tie a resistance band around the ankles to target some of the smaller muscles in the hip region and challenge yourself to stay steady. Complete 8-12 repetitions, rest and repeat 2-3 sets. Be certain to alternate sides and complete the same number of repetitions on each side.
