Uneven hips can lead to discomfort in your lower back, knees and other joints, making movement easier, decreasing injury risk and decreasing fatigue levels overall. Reducing this imbalance may allow for improved movement as well as lessened fatigue levels overall.
Physical therapists can assess your hip alignment and provide an individualized plan of care, but there are also simple exercises you can perform at home that may help enhance it.
Squats
If your hips ever feel unbalanced, don’t fret; these issues are common and easily remedied through regular corrective exercises performed three to five days per week. When performed correctly, these corrective exercises will strengthen weak hip muscles, increase stability and mobilize tight hip muscles preventing future imbalances from developing.
Squatting is one of the best exercises to improve both hip strength and mobility, and to assess and identify any shift problems with hip shift. Have someone film you squatting, then check the position of your hips as you come out of the bottom position of a squat; if they move more towards one side with greater hip flexibility then there may be an issue related to mobility issues in your hips.
To address this, engage in some squat mobility drills tailored specifically for your mobility issues. A common problem associated with squatting is one side having greater hip flexibility than the other, evident when someone comes out of a squat. To remedy this, try various movements like single leg squat and hip flexor stretch exercises as possible solutions.
These exercises will strengthen your gluteus and groin muscles while helping maintain a more neutral spine, which will prevent excessive hip rotation when squatting. They can also assist you in learning the correct form for squatting so as to reduce the likelihood of creating bad habits that lead to injury in the future.
Sitting block squeeze is another effective hip mobility exercise, serving to stretch out hip flexors. Begin by placing a barbell or other weight in front of you while standing on some weight plates or wedges to raise your heels, before squatting down before reverseing to stand back up, driving through both feet and quads while driving up through them back again. Do this exercise early in your workout before beginning squats as this will get your hip flexors working effectively while helping avoid unnecessary hip shifting during them later when squatting itself starts; this exercise will get hip flexors moving while helping prevent any unnecessary shifts during Squats themselves.
Hip Circles
This standing hip strengthening exercise is an easy way to increase hip stability and flexibility while increasing stability around the hip joint. Begin by standing on one leg, extending the right leg out in front of you, holding onto either a chair back or wall as necessary, then make small clockwise and counterclockwise circles with your right leg before repeating on your left leg – this move can also be especially effective at correcting lateral pelvic tilt caused by tight hip muscles on either side of your body.
This movement works to strengthen hip flexors, as well as hamstring and gluteus muscles, increasing mobility while helping prevent pain in both hips and lower back. Hip flexors play an essential role in keeping pelvis neutral by pushing weight from upper body onto legs – this exercise should be performed both alone or as part of strength training to increase hip mobility.
A variation of the bridge exercise, this movement is one of the best exercises to strengthen hips and reduce imbalances in the hips and lower back. It can be performed alone or as part of full-body strength training session; but is particularly beneficial to strengthen hips and reduce muscle imbalances, which often lead to pain in knees, lower back, shoulders and more. By performing this movement regularly it will help alleviate such imbalances while simultaneously relieving hip pain.
Lay on the floor with legs extended. If needed, place a pillow or block under each knee for support, and lift your right knee into your chest for three seconds before returning it back down onto the ground. Perform 10-15 repetitions of this exercise on both sides; it may help protect against hip and knee injuries as well.
This exercise strengthens hip flexors, thighs and glutes while improving hip alignment and stability. It’s great to add as an end-of-set or full set squat or deadlift exercise as it helps stabilize and increase mobility in your hips – though those with existing hip issues should take caution not overdoing this exercise as overdoing it could result in injury.
Hip Flexor Stretches
Hip flexor stretching exercises are an effective way to strengthen and align the hips, particularly if you spend most of your day sitting. A physical therapist can instruct you in hip flexor stretches tailored specifically for you condition and lifestyle as well as other strengthening and preventive stretching methods to strengthen and protect the area around the hip area.
The hip flexor is a group of muscles attached to the front of your pelvis that extends from your knee to upper thigh, typically tight and inflexible, leading to misalignment issues in your hips. One way to increase hip flexor flexibility is with regular stretching sessions; doing this will prevent sore hips caused by stress and tension in this area of your body.
Start this exercise by standing with feet hip-width apart and keeping them straight. Next, move your hips back and forth in a circular motion while sensing a gentle stretch in your hip flexors, before rotating to the opposite side and repeating this movement 10 to 15 times per side.
Leg circles are another effective exercise to strengthen and stretch out your hips, increasing flexibility while simultaneously strengthening them. Stand with one leg feeling longer under your body, holding onto chairs or walls if necessary to remain stable, then make clockwise and counterclockwise leg circles until completing 20 reps per side – or alternatively one leg at a time! You could also perform this exercise for individual legs if it makes more sense.
Physical therapy may provide the solution to chronic hip pain or injuries; therefore, for optimal treatment results it is wise to visit a physical therapist for evaluation and a customized hip alignment treatment program tailored specifically for you.
Stretch your hips daily to prevent injuries and alleviate any strain from overworking them, as well as warm up your muscles first before performing any stretches – walking or light activity for 5-10 minutes may provide sufficient preparation for stretching exercises.
Knee to Chest Stretch
Sitting most of the day or having a job that requires prolonged sitting can cause hips and back muscles to tighten up and stiffen, leading to arthritis pain in hips and butt muscles. Therefore, stretching is key; one effective exercise for this is known as the knee to chest stretch (knee hug). This stretch can help relieve hip discomfort in both lower back muscles as well as butt muscles.
Lay down flat on a floor or mat, with one leg extended straight in front of you and use gentle pullback on its knee to pull it toward your chest for about 30 seconds before changing legs.
The knee to chest stretch is a passive stretching exercise designed to strengthen and lengthen lower back and gluteal muscles. In comparison to its butterfly counterpart, it better stretches low back muscles. As such, this stretch may be more suitable for people suffering from lower back pain or stiffness.
Tightness in these muscles can contribute to hip pain and reduced mobility, but stretching helps ease tension in these muscles and loosen up hip joints, providing relief from arthritis pain while keeping spine health intact.
This exercise can be performed anytime and anywhere – it doesn’t even need to be in a gym! Do it at least once daily to feel better! For lower back or hip problems, consult with a physical therapist to discover strategies and exercises to relieve them; or download Hinge Health App and receive expert tips and videos from licensed physical therapists free and quickly! Get back on the path towards feeling great today.
