Hip pain is common in the elderly, but anybody can be at risk. Hip problems begin at a very young age and are usually left attended which can make even everyday activities painful and nearly impossible. Hip pain can occur for many reasons, starting from being overweight to having an injury or medical condition like arthritis and cancer. According to recent studies, only 15 percent of people aged 65 years and above complain of hip pain. The majority being people who suffer from knee ailments and knee pain.
Exercises can help by improving flexibility, motion and in many cases can even reduce inflammation. Some studies have shown that exercises can help you delay or avoid hip surgery. With a consultation with your orthopedic, exercises could be the answer to walking, climbing stair or simply going to the market without the overwhelming pain. Here are five exercises for beginners that can boost your hip-health and make you feeling young :
The Butterfly stretch
The butterfly stretch is a static stretch that works on the muscles in your inner thighs. It is a simple and can done without any extra equipment or assistance. To do this stretch, sit on the floor with your legs folded. Bring the soles of your feet together and sit upright. Place your hands on top of your joined feet. Now, co-ordinate your thighs to move in an up-down motion resembling the fluttering of butterfly wings. Throughout the stretch keep your head aligned with your spine and maintain a flat back. Inhale and exhale to relieve muscle tension.
Seated Hamstring Stretch
The seated hamstring stretching is essential for injury prevention as inflexible hamstrings usually are the reason behind lower-back pain and conditions like sciatica. All you have to do is sit on a mat with your right leg extended in front of you and your left leg bent, touching the back of the right thigh. Lean forward from your hips and reach for your ankle until you feel a stretch in your hamstring. Hold this for 15 seconds, then repeat for your other side.
Lying quadriceps stretch
The lying quadriceps stretch is not only beneficial for people with hip problems, but also has been effective when it comes to knee ailments. Lie down on your back and twist your right leg angling it to whatever degree you feel comfortable with. Apply slight pressure using your left foot on the right knee. Hold this position for 2-3 seconds. repeat for the other leg.
Lunges can improve the flexibility of the often neglected hip flexors, which when accustomed to a sedentary lifestyle can become tighter and trigger lower back pain. Keep your upper body straight and your shoulders relaxed. Chin up and pick a spot where you will land your foot when you perform the lunge. Now step forward with one leg, lowering your hips until both knees are bent at about right angles.
Walking is known for it’s various benefits. But when it comes to senior, walking is an ideal exercise because it doesn’t necessarily cause wear and tear of your muscles like in jogging or weight lifting. A slow and steady walk can help you avoid injuries all together, if you stick to this activity on a regular basis. A brisk 10-15 minute walk around your neighborhood three times a day will be good enough to keep health problems like obesity, blood pressure, joint pain, etc at bay.