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Today we’re going to be demonstrating several hip strengthening exercises that are particularly
good for sufferers of trochanteric bursitis and hip arthritis.
All of these exercises should be performed for 10-15 repetitions in 3-4 different sets.
And remember to always consult with your physician before engaging in any new exercise program.
The first exercise we’re going to demonstrate is called a double leg bridge. You’re going
to start off lying in a supine position on the floor with your knees bent, your arms
relaxed by your sides and with your heals dug into the floor. Then you’re going to
slowly raise your hips up off of the floor until your knees, hips and shoulders are in
line. And you want to hold this position for 1 second, keeping your abdomen tight. And
then slowly return down to the starting position and repeat.
The second exercise is a more difficult variation of the first, called a single leg bridge.
You’re going to start in the exact same supine position on the floor except you’re
going to have one leg bent at the knee and the other leg extended straight. You’re
then going to perform the same controlled hip raise off of the floor, keeping one leg
straight and raising it until your leg is in line with your hips. And again, you’re
going to slowly return to the starting position and then repeat for each leg.
The third exercise demonstration is a lying adduction lift. You’re going to perform
this exercise lying comfortably on your side with your legs straight, using your arm to
support your head and neck. Then, you’re going to lift your top leg up away from the
ground, keeping it perfectly straight and then slowly lowering it back down and stopping
just before it touches your bottom leg. Repeat this movement for each leg.
The last hip strengthening exercise demonstration is a body squat. You’ll begin in athletic
stance with your chest up and your feet hip to shoulder width apart. Then you’re going
to slowly squat straight down keeping your chest and head up and your knees in line with
your toes until your legs make a 90° angle. Hold for 1 second then slowly return to the
staring position and repeat. And that concludes the hip strengthening exercises
demonstration. Be sure to check out Flexcin.com for more strength training tips and videos.