If you spend a lot of your time sitting down, you might suffer from stiff and achey hips. Stretching them out feels like the logical solution, but there’s a better way to soothe soreness in the long term.
“Stretching gives you a quick fix, helping you feel good for a bit, but unfortunately that feeling maxes out at about seven minutes,” says sports therapist, strength and conditioning coach and Lincs Injury Clinic founder Emma Burgon-Kisby.
“Working on your hip strength is the way forward if you’re looking to sort out tight hips for good,” she adds.
To help Fit&Well readers in their mission for healthier hips, Burgon-Kisby has shared some of her favorite hip-strengthening moves below. The main focus in the routine is the hip flexors—the muscles on the front of the hip responsible for bringing the knees towards the chest—but you’ll also strengthen and stretch other areas like the trunk and legs to build long-lasting stability.
Emma Burgon-Kisby is a sports therapist, strength and conditioning coach, and the founder of Lincs Injury Clinic. She has over a decade of experience and was recently named “Therapist of the Year” in Lincolnshire, UK.
Hip strengthening exercises
1. Deadbug
How to do it
- Lie on your back, making sure you can feel your lower back on the ground. Tuck your tailbone up towards the ceiling and clench your glutes (butt muscles). Lift your legs so your knees are above your hips and your knees are at roughly 90°. Extend your arms towards the ceiling.
- Tense your abs and, as you breathe out, extend your right leg so it’s just above, but not resting on, the floor. At the same time, lower your left arm so it is also just above the floor above your head.
- Bring both limbs back to the starting position, then repeat the movement using the opposite limbs.
Benefits of deadbugs
Burgon-Kisby says this move is excellent for strengthening and lengthening the hip flexors, as well…
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