Exercises for Hip Pain: Working Out at Home
The following exercises can be done on a daily basis. Start with the first exercise and work up to the other variations. These movements are designed to be relaxing, not strenuous.
- Lie on your back with your knees bent and your feet flat on the floor. Squeeze your gluteal muscles by tightening the cheeks of your buttocks. Hold for five seconds and then release, being sure to breathe while you do it. Work up to 30 repetitions per session.
- Lie on your back with your knees bent and your feet flat on the floor. Tighten the muscles in your buttocks, then lift your hips off the ground and hold for about five seconds before slowly lowering yourself back down. Be sure to breathe throughout the exercise. As with the first exercise, you can work up to doing 30 repetitions, resting for a few seconds (or longer) between each. “If you start to get tired, stop and rest for a couple of minutes,” Pariser says.
- Lie on your back with your knees bent and your feet flat on the floor. Tighten your buttocks and lift your hips off the floor. Tighten your abdominal muscles and lift one foot a couple of inches off the floor. Then put it down and lift the other foot a couple of inches, all while remembering to breathe. “It’s like taking alternate steps,” Pariser says. Work up to doing 30 steps at a time.
(http://www.everydayhealth.com/hip-pain/hip-pain-exercises.aspx)
