Exercises to keep the hips in shape, strengthen them and avoid pain
The hips are the part of the body that allows us to have stability, these joints are also one of the areas of the body that we move little or at least in a conscious way. They support the weight of our body, and thanks to these joints we can walk since they also hold the legs, we can bend down, sit down.
Over the years and especially in middle-aged people, the hips may fail, a sign that they may be suffering from wear. The wear that occurs in them can be due to some disease of inflammatory type as the osteoarthritis, or degenerative type like the osteoarthritis wave osteoporosis.
When the hips suffer from wear the person will notice how they can not move with the same ease as before, they feel pain and also with the wear and tear there is also the danger that the hips will break or fracture more easily.
The hips do not only hurt over the years, even though young people can have a hard on the hips, these pains are more frequent in women.
To keep your hips in shape and prevent them from hurting or wearing out prematurely, it is advisable to perform exercises to move these joints, strengthen them and we will notice how they are more flexible and agile when performing movements.
3 ideal exercises to strengthen your hips
The exercises that we are going to carry out are simple to practice and as we have said before, they are exercises designed to reinforce the hips, stretch, unblock the hips with which we will gain more balance as well as flexibility.
To perform these exercises put on sportswear, comfortable and elastic so that you can do the exercises without difficulty, you can wear shoes or do them barefoot if you feel like it.
Do the exercises smoothly, without forcing the postures, so we will avoid hurting ourselves:
1. Exercise to raise the hips
In the standing position we begin the exercise by advancing the right leg with the knee bent, rest the leg on the tip of the foot, now stretch the knee a little and elevate the hip as far as you can. Repeat the exercise 10 times, first with one leg and then with the other.
2. Exercise to stretch the hips
To perform these stretches we will kneel, and support the hands on the ground. Now we raise the right leg gently as much as we can and direct the heel towards the back. The back should be straight and the shoulders relaxed, when doing this exercise we should not feel pain in the lower back.
Do the exercise 10 times with the right leg and then with the left leg.
3. Exercise to make turns
The third exercise consists of making turns: the objective of this exercise is to unlock the joints of the hips with the turns. To begin this exercise we will lie on the ground. With our backs on the floor, we bend our legs, we cross the right leg over the left and with the opposite hand we push the knee to notice the rotation of the hip, we push gently to also notice the stretching of the hip, the head we turn towards the opposite side.
We repeat the exercise 5 times, first with one leg and then with the other.
Healthy habits to keep your hips in shape
In addition to these exercises we can include one more activity that will come in handy; this activity consists of dance. With dance we also help to unlock your hips, dancing is a healthy activity as well as happy and rewarding, look for your favorite music and move your hips.
Swimming is also an ideal activity to strengthen bones, muscles and joints, go swimming whenever you can, at least 2 times a week.
There is no doubt that the hip is one of the parts of our body that suffers the most with obesity and overweight. The sedentary life and overweight take a toll on our health in general as well as damage our bones and joints.
If you want to take care of your hips and that over time do not suffer from wear is advisable to avoid sedentary lifestyle, perform some physical activity that helps you maintain the appropriate weight which corresponds to your height and eat a healthy and balanced diet.
Reinforce your diet with foods rich in magnesium, calcium, phosphorus and vitamin D, these nutrients can be found in dairy products, cereals, blue fish, cod liver, cod oil, legumes, nuts. This article is published for informational purposes only. It can not and should not replace the consultation with a Physician. We advise you to consult your Trusted Doctor. ThemesExercise