The hips are an important area of the body that many people forget about unless they are experiencing pain in that location. If you spend most of your day sitting, you probably experience hip aches or tightness from time to time. Even if you don’t currently have any hip concerns, you can benefit from strengthening your hips. At Virtual PT NYC, we’ll show you how to perform various hip-strengthening exercises to help you combat hip pain safely and effectively. 

What Causes Hip Pain?

Several factors can contribute to hip pain and weakness. The hip is a joint that can sustain significant repetitive motions and a fair amount of wear and tear. Despite this fact, your hips are not indestructible. With continual use and age, the cartilage in your hips can wear down, muscles and tendons can become overused, and bones in the hip can potentially break. If you have hip pain, here are some of the conditions that may contribute to this issue:

• Bursitis. 
• Osteoarthritis.
• Tendonitis.
• Hip Fractures.
• Muscle Strain or Sprain.

If you are experiencing hip pain, waiting too long to seek treatment could lead to complications. You shouldn’t have to fight through your pain on your own. Our team at Virtual PT NYC is here to help you find the ideal exercises to improve your hip strength and flexibility. 

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Hip-Strengthening Exercises 

People often have inflexible or weak hips due to excessive sitting and leading a more sedentary lifestyle. On the other hand, athletes who overuse their hips can also experience injury and pain. To strengthen and stretch your hips, you will want to target the back and sides of your hips. With so many hip-strengthening exercises to choose from, it can be challenging to decide which are best for you. Our team at Virtual PT NYC has got you covered. We will evaluate your current fitness levels and flexibility and outline which exercises will suit your needs. Here are some of the best hip-strengthening activities that can help: 

*Please consult with a medical professional before beginning a workout regime.

Hip Circles - Warm-Up

1. Stand on the right leg and lift your left leg. 
2. Move the left leg in small circles. Increase the size of the circles to increase the intensity. 
3. Perform 20 circles in each direction, then switch to the right leg. 

Knee to Chest Pose

1. Start on your back with your knees bent towards your chest. 
2. Wrap your arms around your legs and lock your hands, fingers, or hold your elbows. 
3. Tuck your chin into your chest and hold this pose for up to 30 seconds. Repeat this stretch 3 times. 

Donkey Kicks

1. Start in a tabletop position, and lift your right knee. Keep the knee bent as you kick back and upward. 
2. Extend your foot towards the ceiling and return to the starting position.
3. Repeat this exercise for 2-3 sets of 12-20 repetitions on each side. 

Side Leg Raises

1. Start by lying on your right side with your legs stacked on top of each other. 
2. Raise the left leg as high as you can go. 
3. Pause with your leg raised, and return to starting position. 
4. Do up to 3 sets with 12-15 repetitions on each side. 

Romanian Deadlifts (Single Leg)

1. Start on the right foot with your knee slightly bent. Hold a dumbbell of a manageable weight in your left hand. 
2. Keep your back straight as you hinge your hips forward to bring your upper body parallel to the floor, and lift the left leg. 
3. Slowly come back up to standing and lower the left leg. 
4. Repeat for up to 3 sets of 8-15 repetitions on both sides. 

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Contact Virtual PT NYC

At Virtual PT NYC, our team is here to provide virtual physical therapy to help you achieve optimal strength and flexibility and improve their overall wellbeing. If you are dealing with hip pain, you can receive quality care from the comfort of your own home. To learn more hip strengthening exercises, contact our team today!