What kind of exercise can improve sore hips in the elderly?
The causes of hip pain are numerous, ranging from muscle strains and infections to inflammatory conditions and arthritis. Nonetheless, gentle hip exercises can often improve mobility and reduce pain. Here are some factors to consider. It is essential to increase flexibility and strength to relieve hip pain.
Despite the temporary discomfort that might result from these exercises, they should not cause or aggravate pain. If you are in pain while doing an exercise, stop doing it or ease up on the pace. The activities below are not appropriate for individuals who recently had a hip replacement. Instead, they should consult with their doctor or physical therapist.
• Knee lift
Extend your legs flat along the floor while lying on your back. Draw the right knee up toward the chest while keeping the left leg straight. Pull the knee towards your chest with both hands by placing them on it. Stay in the stretch for a total of 10 seconds. Drop the leg slowly back to the floor after letting go of the knee. Continue doing this exercise five to ten times.
• External hip rotation
Place both legs in front of you on the floor. Press the soles of the feet together and bend the legs at the knees. Grasp the tops of both knees and gently push them towards the floor with your hands. Pressure should be applied to the knees until they stretch, but don’t push them beyond their comfort level. After trying for 10 seconds, relax. Continue stretching 5 to 10 times.
• Double hip rotation
Lie flat on the back. Once the feet are flat on the floor, bend the knees and bring the feet toward the body. Lower your knees toward the floor by rotating them gently to the left. While keeping the shoulders against the floor, turn the head to face the right. Stay in this position for 20–30 seconds. Slowly rotate the head and bend the knees to return to the original position. Repeat on the opposite side.
• Hip and lower back stretch
When lying flat on your back, bend your knees and extend your feet until they are flat on the ground. Bring your knees up toward your chest by using your hands. Draw your knees closer to your shoulders with each exhalation as you breathe deeply. Hold the position for 20 to 30 seconds after you have gone as far as you feel comfortable. Breathe normally.