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हिंदी

Hip exercises

A day of sitting shortens the front of the hip and switches off the muscle behind it.

How to workHip pain can come from the back and back pain from the hip. If these increase your back pain, work from the low back page instead.
See a doctor, not a stretch
Hip flexor stretch
कूल्हे के आगे का खिंचाव
  1. Kneel on one knee with the other foot forward.
  2. Put something soft under the back knee.
  3. Tighten the belly to keep the low back flat, then ease the hips forward.
  4. 30 seconds. Do not let the low back arch.
Where you should feel it: A stretch across the front of the back hip and upper thigh.
3 each side, daily
Glute bridge
कूल्हा उठाना · ब्रिज
  1. Lie on your back, knees bent, feet flat.
  2. Press through the heels and lift the hips.
  3. Squeeze the buttocks at the top and hold two.
  4. Lower slowly, letting the spine come down a bit at a time.
Where you should feel it: Work in the buttocks, not the low back.
12 reps × 2 sets, daily
Figure-4 stretch
चौके की शक्ल का खिंचाव
  1. Sit upright on a chair.
  2. Rest one ankle across the opposite knee, letting that knee fall open.
  3. Keeping the back straight, hinge forward from the hips.
  4. 30 seconds, then swap.
Where you should feel it: A deep stretch in the back of the hip and buttock.
3 each side, twice a day
Clamshell
करवट से घुटना खोलना
  1. Lie on your side, knees bent and stacked.
  2. Keep the heels together.
  3. Open the top knee without letting the hip roll backwards.
  4. Hold two, close slowly.
Where you should feel it: Work at the outside and back of the hip.
15 reps × 2 sets each side

Alongside

The biggest change is not the exercise but breaking up the sitting. Stand and take a few steps every half hour.

What this is for

Hip stiffnessDesk-job hips

See also

Knee exercisesNeck exercisesShoulder exercisesLow back and sciatica exercisesHeel pain exercisesWrist and hand exercisesElbow exercisesJaw exercises