6 strength exercises for stronger hips

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

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.

Side outcome with elastic

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.

Lateral leg lift



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

Hip Training

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.

oysters Exercise

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

osteoarthritis of the hip

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7 Exercises for Rheumatics

7 exercises for rheumatics

7 Exercises for Rheumatics

Are you affected by rheumatism? Here are 7 exercises that can help improve function and relieve joint pain. Exercise should be adapted to the fluctuations of your rheumatic disorder. Treatment with clinics may be necessary in combination with exercise for optimal recovery. These 7 exercises have a special focus on increasing mobility and flexibility. And yes, we fully agree that there are certain bad days you simply can not train.

 

Rheumatism is an umbrella term that involves conditions that cause chronic pain in the joints and connective tissue. There are over 200 varieties of rheumatism. As mentioned, joints, connective tissue and muscles are most often affected by rheumatism, but it is important to know that rheumatic diagnoses can also affect the skin, lungs, mucous membranes and other organs - it depends on what kind of rheumatic diagnosis it is. Feel free to contact us on our Facebook page if you have input or comments.

 

Tip: In addition to custom exercises, we also recommend regular use of trigger point balls against tight muscles (see example here - the link opens in a new window).

 



Also read: What You Should Know About Rheumatism

rheumatism-design-1

 

In combination with these tips, we recommend that you adapt your daily movement, for example in the form of customized walks in rough terrain or swimming in a hot water pool. If you already have a proven diagnosis, we recommend that you check with your clinician (doctor, chiropractor, physiotherapist or similar) whether these exercises are suitable for you. Also join the Facebook group for free for those with rheumatism and chronic pain: Rheumatism and Chronic Pain - Norway: Research and news

VIDEO (In this video you can see all the exercises with explanations):

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Easy side mobilization in supine position

An exercise that mobilizes the back and stretches nearby muscles. Should be performed with caution and with quiet, controlled movements.

Kneel rolls for the lower back

Starting Position: Lie on your back - preferably on a training mat with a pillow for the headrest. Keep your arms straight out to the side and then pull both legs towards you. Try to relax your upper body as you do the exercise.

execution: Let your knees fall slowly from side to side while keeping your pelvis naturally - make sure both shoulders are kept in contact with the ground. Do the exercise with gentle movements and hold the position for about 5-10 seconds before moving slowly to the other side.

Videos:

 

2. Butt against the heels (Back Exercise)

This exercise stretches and mobilizes the spine.

Heel to butt stretch

Starting Position: Stand on all fours on a training mat. Try to keep your neck and back in a neutral, slightly extended position.

Stretch: Then lower your butt to your heels - in a gentle motion. Remember to maintain the neutral curve in the spine. Hold the stretch for about 30 seconds. Only clothes as far back as you are comfortable with.

Repeat the exercise 4-5 times. The exercise can be performed 3-4 times daily.

 



3. Abdominal backing

An activation and mobilization exercise that goes into the backward bending movement - also known as extension.

Reverse bend backrest

This exercise stretches and mobilizes your back in a gentle manner. Lie on your abdomen and support your elbows with your palms facing the floor. Keep your neck in a neutral position (not bent) and stretch back slowly by applying pressure down through your hands. You should feel a slight stretch in your abdominal muscles as you stretch back - don't go so far as to hurt. Hold the position for 5-10 seconds. Repeat over 6-10 repetitions.

 

4. Leg to chest (exercise for lower back and seat)

This exercise aims to increase the movement of the lower back and stretch the muscles of the seat and lower back. Lie flat on the floor with your back down, preferably on a training mat with support under your neck. Pull your legs up against you until they are in a bent position.

lumbar Stretch

Then bend one leg up against you until you feel it stretch gently in the seat and lower back. Hold the stretch for 20-30 seconds and repeat 3 times on each side.

Alternatively, you can bend both legs up to the chest - but we recommend using it only when you have less pain, as it puts slightly higher pressure on the discs in the lower back.

 

Videos:

 

5. Back bend on therapy ball with outstretched arms

Woman stretching neck and shoulder blades on therapy ball

This exercise aims to help you reduce tension and stiffness between the shoulder blades and the neck. This is also a great exercise form to reduce the occurrence of muscle tension in the future as well.

Starting Position: Bend forward slowly so that you hang over the ball - you should feel that it extends lightly in the chest and up to the neck.

Final Position: Raise your body calmly with your arms outstretched to the side. Hold the position for 10 seconds before settling down again. Repeat 5-10 times.

 



6. Cat-camel exercise

Cat camel exercise

The cat camel exercise is a nice and nice mobilization exercise that gives more movement to the entire spine. It stretches and gives more flexibility to the back, chest and neck. It is a fantastic exercise for those who need to loosen stiffness in the neck and back. Start standing on all fours, then lower your back slowly to the floor before slowly, but firmly pushing your back toward the ceiling. Repeat the exercise for 8-10 reps over 3-4 sets.

 

Seated back stretching (stretching of the lower back, piriformis and seat)

Yoga

Sit on a workout mat or similar with good posture in the lower back (it should not be bent). Then place one leg over the other and twist the body to the opposite side - you should feel that it stretches well in the side of the seat and out towards the hip. Increased flexibility and movement in this muscle can reduce the pressure on the lower back and thus help reduce the stiffness of the lower back. Hold the exercise for 30 seconds and repeat on both sides over 3 sets.

 

Summary:

Here are 7 exercises that can help improve function and relieve joint pain. The training should be adjusted to the fluctuations of your rheumatic disorder.

 

We really hope that this article can help you in the fight against rheumatism and chronic pain.

 

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Again, we want to ask nicely to share this article in social media or via your blog (feel free to link directly to the article). Understanding and increased focus is the first step towards a better everyday life for those with fibromyalgia.

 

Rheumatic disorders and chronic pain diagnoses can be extremely devastating to the person affected. The diagnoses can lead to reduced energy, daily pain and everyday challenges that are far above what Kari and Ola Nordmann are bothered with. We kindly ask you to like and share this for increased focus and more research on the treatment of fibromyalgia. Many thanks to everyone who likes and shares - maybe we can be together to find a cure one day?

 



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Sources:

PubMed

 

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Recommended self-help for this diagnosis

Compression Noise (for example, compression socks that contribute to increased blood circulation to sore leg muscles)

Trigger point Balls (self-help to work the muscles on a daily basis)

 

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