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Hip Pain Release Exercises

Hip Pain Release Exercises
Hips are very important for everyday movements like walking and sitting. As people age their hips get more stiff, making it difficult to do these once easy motions. This stiffness is due to the breaking down of cartilage in the hip socket. With age, people's joints are overused, especially their hips. There are several common causes of hip pain that affect a huge population of senior citizens, such as Arthritis, Bursitis, and Tendinitis.

These exercises can be done in the comfort of your own home with minimal equipment. 

Standing Hip Extensions
1. Stand facing the back of a sturdy chair with your hands on top to aid your balance
2. Keep both legs straight and upper body still the whole time
3. Lift one leg straight back approximately 3 inches off the floor and hold.
4. Lower leg back to the beginning position
5. Repeat with each leg several times
6. You can add ankle weights or take away the chair to add difficulty.

Side Hip Raises
1. Stand facing the back of a sturdy chair with your hands on top to aid your balance
2. Keep both legs straight and upper body still the whole time
3. Lift one leg straight out to the side, as high as is comfortable
4. Lower leg back to the beginning position
5. Repeat with each leg several times
6. You can add ankle weights or take away the chair to add difficulty.

Hip Abductors
1. Sit on a chair with feet flat on the floor.
2. Wrap a resistance band around your thighs, over your knees
3. Keep your back straight the whole time
4. Spread your legs apart, then slowly close them back together
5. Repeat multiple times
6. There is also a hip abductor machine at the gym that you can use.


Hip Marchess
1. Sit on a chair with feet flat on the floor
2. Lift one knee as high as you can
3. Lower it back down
4. Repeat with each leg approximately 10 times
5. You can add ankle weights to add difficulty.

Straight Leg Raise
1. Lay down on your back
2. Keep one leg straight on the ground, toes pointed up
3. Bend the other leg, placing the foot next to the other knee
4. Lift the straight leg until the knees are aligned.
5. Lower your leg back to the ground
6. Repeat each leg 10 times
7. You can add ankle weights to add difficulty.

Knee Sway
1. Lay down on your back
2. Bend both legs with knees together
3. Slowly drop knees to one side
4. Bring them back to the center, then drop the knees to the other side
5. Repeat several times
6. The closer to the ground your knees are, the better the stretch is
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