6 strength exercises for stronger hips

Are you bothered by a sore hip? Here are 6 strength exercises that give stronger hips and increased hip stability - this can lead to less pain and better function. This also reduces the chance of injuries from falls and trauma.

Hip pain can be caused by several different factors, but some of the most common are overload, trauma, wear / Osteoarthrtitis, muscular failure loads and mechanical dysfunction. What these reasons have in common is that the vast majority become much better with adapted, proper training and treatment.

Tips: Tracksuits (such as these - the link opens in a new window) can be useful for isolating the muscles in the hips, and thus training more effectively. The program below is also used minibands.

Hip X-ray. Image: Wikimedia Commons

In this article we have focused on kind but effective strength exercises aimed at the hip, hip joints, lower back and pelvis. But keep in mind that if you have an existing diagnosis, it may be helpful to consult with your clinician before trying these exercises.

VIDEO: Effective Home Workout for the Hips

In the video below you will see 4 of the 6 exercises we mention in this article. Tap on the image to start the video.

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1. Side outcome with training tram

This exercise is excellent training for the seat muscles, which plays a very important role in hip stabilization and hip strength. Find a training band (usually adapted for this type of exercise) that can be tied around both ankles as in a large circle.

Then stand with your feet in shoulder width so that there is a gentle resistance from the strap to your ankles. The knees should be slightly bent and the seat should be slightly backwards in a sort of mid-squat position.

Then take a step to the right with your right foot and leave your left leg standing - make sure you keep your knee steady - and then return to the starting position. Repeat 10-15 repetitions, on both sides, above 2-3 sets.

Video: Side outcome w / elastic

2. Lateral leg lift (with or without workout)

Lie on the side with a supporting hand in front of you and a head resting hand. Then lift the upper leg in a straight motion (abduction) away from the other leg - this leads to good training of deep seat and hip muscles. Repeat the exercise 10-15 repetitions over 3 sets.

3. "Monster walks" with elastic

"Monster walks" are a brilliant exercise for the knees, hips and pelvis. It combines what we have learned, and used, in the previous 5 exercises in a good way. After only a short time with this exercise, you will feel that it burns deep in the seat.

Find an exercise band (preferably adapted for this type of exercise - feel free to check our online store or ask us directly) that can be tied around both ankles as in a large circle. Then stand with your feet shoulder-width apart so that there is good resistance from the strap to your ankles. Then you should walk, while working to keep your legs shoulder-width apart, a bit like Frankenstein or a mummy - hence the name. The exercise is performed in 30-60 seconds over 2-3 sets.

4. One-leg extension exercise and 5. Outcome

Two very straightforward and solid exercises.

- One-leg extension exercise is performed standing on all fours, before lifting each leg into a backward-bending position (as shown in the picture) - the exercise repeats 3 sets of 10-12 repetitions.

- Outcome can be performed in several ways, both with and without weight manuals. Remember the rule "do not kneel over toes", as this will give too much pressure in the knee and can lead to both injury and irritation. A good exercise is a properly performed exercise. Repetitions and sets vary from person to person - but 3 sets of 12 repetitions are something to aim for.

6. The Oyster Exercise

A very good exercise for more proper use of the seat muscles, especially the gluteus medius. You will feel that it 'burns' a bit in the seat after only a few repetitions - suggesting that you are, most likely, undermining this important part of the supporting muscle.

Lie on the side in fetal position - with the hips in 90 degree bend and with the knees on top of each other. Let your lower arm act as a support under your head and allow your upper arm to rest on your body or floor. Lift the upper knee from the lower knee while keeping the heels in contact with each other - a bit like an oyster that opens, hence the name. Focus on contracting the seat muscles as you perform the exercise. Repeat the exercise above 10-15 repetitions over 2-3 sets.

Feel free to share these exercises with colleagues and acquaintances. If you would like the exercises sent as a document with repetitions and the like, we ask you like and get in touch via get Facebook page here .

Sore in the hip? Did you know that hip pain can be aggravated by knee problems? We recommend everyone with hip pain to try increased training aimed at the knees and ankles as well. In addition to this, regular use of trigger point balls (see example here - the link opens in a new window) against the muscles in the hip and seat be recommended.

NEXT PAGE: What You Should Know About Osteoarthritis in the Hip

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Photos: Wikimedia Commons 2.0, Creative Commons, Freestockphotos and submitted reader contributions.

8 good exercises for tennis elbow

Are you bothered by a sore tennis elbow? Here are 8 good exercises for tennis elbow that can give less pain, more movement and better function! Start today.

Tennis elbow (also known as lateral epicondylitis) is due to overload of the wrist pullers. Tennis elbow / lateral epicondylitis can greatly affect the quality of life and ability to work. Treatment of tennis elbow / lateral epicondylitis involves relief from the causative cause, eccentric training of the muscles involved, as well as any muscular treatment, Shockwave and / or laser treatment. It is the wrist extensors that give the condition tennis elbow / lateral epicondylitis (among other things extensor carpi radialis or extensor carpi ulnaris myalgia / myosis).

In this article we have focused on kind but effective strength exercises and stretching exercises aimed at the wrists and elbows which is already a bit painful. But keep in mind that if you have an existing diagnosis, it may be helpful to consult with your clinician before trying these exercises.

1. Eccentric exercise

This is a way to exercise where the muscle gets longer while doing the repetition. It may be a little difficult to imagine, but if we take a squat movement as an example, then the muscle (squat - quadriceps) becomes longer as we bend down (eccentric movement), and shorter when we get up again (concentric movement) ).

The way it works is that the tendon tissue is stimulated to produce new connective tissue due to the even, controlled load on the tendon - this new connective tissue will thus eventually replace the old, damaged tissue. Eccentric training is in fact the form of treatment that currently has the most evidence on lateral epicondylitis / tennis elbow. Shockwave Therapy is another treatment with good evidence.

A) Sit with the arm involved resting on a surface with your palm down.

B) If the table is too low, place a towel under your arm.

C) You can perform the exercise with weight or something as simple as a rice bag.

D) The palm should hang slightly off the edge of the table.

E) Help with the other hand when bending the wrist back (extension) as this is the concentric phase.

F) Lower your wrist with a gentle, controlled motion - you are now performing the eccentric phase which is the phase we want to strengthen.

G) A variation of the exercise is that you perform the same movement with one thera band ev. flexible.

2. Forearm pronation and supination strengthening

Hold a soup box or similar (preferably a small weight) in your hand and bend your elbow 90 degrees. Slowly turn the hand so that the hand is facing upwards and slowly turn back to face down. Repeat 2 sets of 15 reps.

3. Resistance training for elbow flexion and extension (biceps curl)

Hold a soup can or similar with your hand facing up. Bend your elbow so that your hand is facing your shoulder. Then lower your arm until it is fully extended. Do 2 sets of 15 reps. Gradually increase your resistance as you get stronger.

4. grip Training

Press a soft ball and hold for 5 seconds. Perform 2 sets of 15 reps.

5. Standing rowing with theraband

Attach the elastic to the rib wall. Stand with spread legs, a handle in each hand and face to the rib wall. Keep your arms straight out of your body and pull the handles towards your stomach. You should know that the shoulder blades are pulled towards each other.

This exercise is excellent when it comes to activating the muscles within the shoulder blades and around the shoulder blades. Including rotator cuff, rhomboidus and serratus muscles. Improved shoulder stability will also have a positive effect on the elbow.

6. Wrist mobilization in flexion and extension

Bend your wrist into flexion (forward bend) and extension (back bend) as far as you can get. Do 2 sets of 15 repetitions.

7. Forearm pronation and supination noise

Bend the elbow on the aching arm 90 degrees while holding the elbow to the body. Turn the palm up and hold this position for 5 seconds. Then slowly lower your palm down and hold this position for 5 seconds. Do this in 2 sets of 15 repetitions in each set.

8. Wrist extension

Press the back of your hand with your other hand to get a bend in your wrist. Hold with custom pressure for 15 to 30 seconds. Then change movement and stretch by pushing the front of the hand backwards. Hold this position for 15 to 30 seconds. Keep in mind that the arm should be straight when performing these stretching exercises. Perform 3 sets.

Pain in the elbow? Did you know that elbow pain can come from the shoulders? We recommend everyone with elbow pain to try increased exercise aimed at shoulders and chest as well.

Try these: - 5 effective exercises for sore shoulders

What can I do even for muscle and joint pain?

1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.

2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:

3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.

4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.

5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).

Recommended products for pain relief for muscle and joint pain

Biofreeze (Cold / cryotherapy)

Also try: - Good stretching exercises for the thoracic spine and between the shoulder blades

Also read: - A glass of beer or wine for stronger bones? Yes please!

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6 strength exercises for stronger hips

6 strength exercises for stronger hips