Today, I will share a few exercises to help the elderly overcome hip pain.
Hey, I hope you had a great weekend.
I was flipping through my phone gallery when I found this great photo I took a few weeks ago when our family went to a local ski hill. Here’s the photo:
I got Alix to demonstrate the exercises. It was great to spend time with family and enjoy the winter weather.
Enjoy the exercises.
CLICK HERE to watch the YouTube video.
1. Quarter Squat Exercise
Extend your hands out front for balance. With your feet hip-width apart, squat down about a quarter of the way.
Quarter Squat Exercise
We are working on knee and hip strength. We are challenging the muscles around the knee and the muscles around the hip.
Perform one set of 5 reps in a smooth, controlled movement. The intensity of this exercise is light.
2. Wall Push-up
Place your hands against the wall, with hands about shoulder-width apart. At an angle, stand on your toes, and then do the push-up movement. Move toward the wall and straighten out with the elbows at 45 degrees.
Wall Push-Up
This exercise indirectly targets the hips. We are working on the core area with your body at an angle. Through the pushing movement, we are challenging the core area more. It is a good overall strengthening exercise, especially when doing the upper body or pushing movement.
Perform one set of 5 reps in a smooth, controlled movement with the intensity felt in the upper body, abdominal area, and hips regarding stability. The intensity of this exercise is light to moderate.
3. Wall Plank With Leg Kicks
With your forearms placed on a wall at a 45-degree angle, tighten up your abdominal area. Stand on your toes and the balls of your feet and extend one leg, alternating back and forth. Bring your leg back about 45 degrees. There should not be much change in the curve of your lower back.
Wall Plank With Leg Kicks
We are working on the core, the abdominal area, and also the stability of the muscles around the hip. When you move the other leg, the hip and all the muscles around the hip need to stabilize. This exercise is great for strengthening the core and improving the hip’s stability, which is important in overcoming hip pain.
Perform one set of 5 reps on each side, making ten reps or ten leg movements in a smooth, controlled movement with the intensity felt in the abdominal area and hips. The intensity of this exercise is light to moderate.
4. Bent-over Row With a Pressing Movement
With your feet about hip-width apart, bend your knees and bring your seat back with your body at an angle. Tighten your abdominal area and go through a rowing movement. Then, move into a pressing movement.
Bent-over Row With a Pressing Movement
This exercise is in a quarter squat position, so we are working on strengthening the hip, tightening the abdominal area, and strengthening the core to overcome hip pain. With the growing movement, we are working on the midback area, and with a pressing movement, we are working on challenging the core.
Perform one set of 5 reps in a smooth, controlled movement challenging the abdominal area, the midback, and the shoulder area. The intensity of this exercise is light.
5. Floor Bridge
This exercise will depend on whether you can easily get up and down from the floor. If you cannot get on the floor easily, you can try to do this exercise by lying on a bed.
Lie on your back with your hands to the sides and your feet hip-width apart, knees bent. Push through your feet and lift your seat up. Ideally, your knees, hips, and shoulders should be straight. If you cannot do the high bridge position, you can bring your seat about a hand-width off the ground into a low-bridge position. Hold the end position for a couple of seconds, then come back down.
Floor Bridge
We are working on strengthening the core, hamstrings, and glutes to help overcome hip pain.
Perform one set of 5 reps in a smooth, controlled movement with a good stop at the end position. The intensity of this exercise is light to moderate.
Give those five best hip pain exercises for the elderly a try.
Take care!
Rick Kaselj, MS
If you want to overcome or prevent back and lower body injuries, click here to check out the Best Gluteus Medius Exercises program!
