4 Simple Exercises to Help Strengthen Hips in Seniors

Are your hips feeling creaky and painful? The good news is that there are some light and easy stretches/exercises to help relieve the often-debilitating pain associated with hip bursitis.

What’s hip bursitis?

Also known as trochanteric bursitis, hip bursitis is a common condition that affects the outer part of the hip. It can cause pain and swelling, making it difficult to move around freely. This condition is often caused by repetitive stress on the hip joint, such as from running, walking, or even standing for long periods.

Luckily, some simple light stretches can help relieve the pain associated with hip bursitis and improve your flexibility. So, whether you’re a seasoned yogi or just someone who wants to feel better, these hip exercises for the elderly can assist. Let’s limber up and get moving!

Four hip stretches for seniors

Standing Hip Stretch

1. Start by standing up straight with your feet shoulder-width apart.
2. Cross your right ankle over your left knee.
3. Slowly lower your body towards the ground until you feel a stretch in your right hip.
4. Hold the stretch for 15-30 seconds.
5. Repeat on the other side.

Seated Figure-Four Stretch

1. Begin by sitting on a chair with your feet flat on the ground.
2. Cross your right ankle over your left knee.
3. Slowly lean forward until you feel a stretch in your right hip.
4. Hold the stretch for 15-30 seconds.
5. Repeat on the other side.

    

Lying Hip Stretch

1. Lie on your back on a mat or bed.
2. Bend your knees and place your feet flat on the floor.
3. Cross your right ankle over your left knee.
4. Pull your left knee towards your chest until you feel a stretch in your right hip.
5. Hold the stretch for 15-30 seconds.
6. Repeat on the other side.

    

Seated Butterfly Stretch

1. Sit on the floor with the soles of your feet touching.
2. Hold onto your feet with your hands.
3. Slowly press your knees down towards the floor until you feel a stretch in your hips.
4. Hold the stretch for 15-30 seconds.

    

Remember to move slowly and carefully while doing these stretches, especially if you have a history of hip problems. If you experience pain or discomfort, stop the stretch and speak with your doctor or physical therapist.

Visit a2z Health Group

Welcome to a2z Health Group – we provide expert treatment and rehabilitation services to maximise your recovery and wellness. Operating from our well-equipped clinics in Dandenong and Noble Park, our qualified and experienced team of physiotherapists and occupational therapists work closely with you to help you achieve your physical goals.

From hip bursitis to complex osteoporosis conditions, frozen shoulder, golf swing ailments and everything in-between, book an appointment for tailored treatment today.