Strengthen your hips and combat the effects of prolonged sitting with a three-step exercise regimen in under ten minutes.
In today's world, where we spend a considerable amount of time sitting, our leg muscles can weaken, leading to an increased risk of injury. To address this issue, physiotherapist Helen O'Leary recommends a three-move hip strengthening routine.
The first exercise in this routine is called "Wide side-to-side." To perform this exercise, lie on your back with your arms out to the side and your knees raised. Let both knees tip over to one side, bringing them back to the starting position, and then let them tip over to the other side. This exercise is said to be done in 3 sets with 4-6 repetitions on each side.
The second exercise in the routine is the "Donkey kick." Start on all fours, pull your right heel up towards your backside, push the heel towards the sky, pause at the top, and then return to the starting position. This exercise is also done in 3 sets, but with 10-15 repetitions on each side.
The third and final exercise in the routine is the "Single-leg Romanian deadlift." Stand on one leg with a slight bend in your knee. Slowly hinge at the hip joint and reach your hand down towards your planted foot, allowing your raised leg to lift behind you for balance. Pause for a split-second at the bottom of the repetition and then return to the starting position. This exercise is said to challenge your balance and strength around your entire hip. It is done in 3 sets with 10-12 repetitions on each side.
While you don't need any equipment to do any of these exercises, dumbbells can be used during the single-leg deadlifts to make them more challenging. A yoga mat can make the lying exercises feel more comfortable, and the Core Fitness Pilates mat is a comfortable option according to physiotherapist Helen O'Leary.
Symptoms of weak hips include pain in and around the hip, difficulty extending the leg behind, and feeling stiff and sore in the hips at rest. Keeping the mobility in the hips can help with balance and function as one ages, reducing the likelihood of falls.
Helen O'Leary, a physiotherapist, is an artist referenced in the context of women artists, but the search results do not specify in which city she lives.
