Hip Pain Exercises That Work!

Hip Pain Exercises That Work!

There are two types of muscles in our hips and lower extremities which help to facilitate movement: tonic and phasic.

Tonic (postural) muscles work or contract always to keep us upright. Those muscles tend to be tight and short. They contract or shorten when we sleep and are taught at waking, and need to be stretched regularly. Types of tonic muscles include muscles with hamstrings, and muscles with iliopsoas or hip flexors.

For those muscles, here are two perfect stretches:

Iliopsoas stretch: 1) Stand in front straddled position and take a step forward with the left leg. 2) Rotate the pelvic left side forward so that it becomes aligned with the pelvic right side. 3) The rear pelvic tilt is performed by flattening the curve in the lower back while rocking the pelvic forward to create a strong stretch in the left groin / front of the hip. 4) Lean back to the right, raising the left groin / hip stretch higher. Keep going for 5 to 10 seconds, and then repeat. Many times, a day, practise these intervals.

Hamstrings stretch: Lie on your back and put the left leg on a door jam with the right leg flat on the floor extending through the doorway gap. 2) Push the left leg into the door jam and hold the hamstring for three to five seconds, then scoot closer to the door jam to stretch. Hold on for one to two minutes, and repeat on the opposite side, several times a day.

On the other hand, phasic muscles function only when needed, and appear to be sluggish, these demand reinforcement, not stretching. Sources of phasic muscles include muscles in the abdomen and the buttock. Here are two perfect exercises for improving those muscles:

Strengthening the abdomen: 1) Lying on the floor, put your hands behind your low back. Bend one knee / leg and keep the other straight. 2) Raise the breast bone one to two inches (2.54 to 5.08 cm) towards the ceiling and stay for 10 seconds. Repeat multiple times until you lose the abdominal muscles.

Strengthening buttocks: 1) Squeeze the buttocks together while sitting or standing multiple times a day. 2) Lie with your knees bent on your back, and your feet flat on the floor. Raise your buttocks so your trunk lines up while pushing your heels into the floor. Hold for 10 seconds, and repeat 5 to 10 times.

Depending on the nature of your hip pain, your Osteopath may recommend further exercises as part of your treatment plan that you can perform at home.