Despite their reputation for being a sure indicator of someone’s advanced age, the hips are the strongest area of the body and are remarkably resilient. As the muscular center of your body, the hips are vital in allowing you to walk, sit, and move well in general throughout your life. And while most of us take advantage of our hips’ strength and flexibility in our youth, at some point we recognize their importance when that strength needs some intentional intervention.
Benefits of hip strengthening exercises
The benefits of keeping your hips strong, resilient, and mobile are obvious when you’re in hip pain. Simple tasks such as getting out of bed, driving a car, and moving around your home are exponentially more difficult with stiff or painful movements.
On the other hand, the benefits of targeting your hips through functional exercise and physical therapy last beyond the time it takes to heal from an injury or hip surgery.
Strengthen joints weakened by aging
With few exceptions, when the muscles around your joints are strong, your joints are strong and resilient. A major part of the aging process is muscle atrophy and bone density decrease, which means your hips and other joints become increasingly vulnerable to injury and damage even from normal lifestyle activities.
The old saying tends to be true when it comes to your joints and muscles: “if you don’t use it, you lose it.” Wear, tear, and injury lead to pain and aches that make it harder for you to enjoy a normal life. On the other hand, continuing to move and strengthen joints at risk of atrophy allows you to keep moving pain-free for longer.
Prevent injury
When you prioritize your hips in your exercise plan, you safeguard the center of your posture, walking gait, and balance, helping you prevent falls. Having strong muscles in the hips also provides extra tissue cushioning and resistance to hyper-extending or dislocating the joints—injuries that otherwise become increasingly common as you age.
Improve quality of life
Another benefit of hip exercises is more anecdotal, but valuable for many people nonetheless. As people adopt a physical therapy routine or exercise plan, they tend to have more energy and a more positive outlook on life. Countless studies show people who are physically active on a regular basis are better at managing stress, have lower risk of cardiovascular disease, and even sleep better.
Examples of physical therapy exercises for hip
Stretching and low-impact exercises are key parts of a physical therapy routine for strengthening several hip muscles. Examples of hip strengthening exercises for physical therapy include:
- Sitting leg lifts
- Hip bridge – single or double leg
- Exercise band walk
- Clam shell
- Step-downs
- Chair squats
Increasing mobility also involves both static stretches and resistance stretching provided by a physical therapist. Hip stretches include:
- Kneeling hip flexor stretch
- Hamstring stretch
- Quadricep stretch
Not every exercise or stretch is correct for everyone looking to strengthen their hip muscles or rehabilitate after hip surgery. Especially after a hip procedure, the joint is vulnerable to injury and improper movement or strain can cause problems or make existing ones worse. This is why it’s important to consult with a licensed physical therapist before starting a new exercise or stretching routine.
Hip and orthopedic physical therapy in NC
Maintaining and improving your hip strength and flexibility can bring a host of benefits to your life both now and in the long run. Especially if you’re preparing for hip replacement surgery or another hip procedure, it’s always a good time to seek a personalized hip strengthening exercise plan. If you or a loved one is looking for professional guidance on how to navigate a unique set of health concerns, our hip specialists at Carolina Strong can help. Start a conversation with our team by calling one of our eastern North Carolina office locations today.
