Hey, I hope you had a great weekend.
I was flipping through my phone gallery. Then, I found this great photo that I took a few weeks ago when our family went to a local ski hill. Here’s the photo:
It was great to spend time with family and enjoy the winter weather.
Today, I will share a few exercises that can help the elderly overcome hip pain.
Enjoy the exercises.
CLICK HERE to watch the YouTube video.
I got Alix to demonstrate the exercises.
#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 then straighten out with the elbows at 45 degrees.
This exercise indirectly targets the hips. With your body being at an angle, we are working the core area. 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 when it comes to 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 your leg out, alternating back and forth. Bring your leg back about 45 degrees. There should not be much of a change in the curve of your lower back.
Wall Plank With Leg Kicks
We are working 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 to strengthen the core and improve the stability of the hip, which are important in overcoming hip pain.
Perform one set of 5 reps on each side, making a total of 10 reps or 10 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 a 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 up the abdominal area and strengthening the core to overcome hip pain. With the rowing 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 shoulder area. The intensity of this exercise is light.
#5 – Floor Bridge
This exercise will be dependent on whether you can get up and down from the floor easily. 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. Push through your feet and lift your seat up. Ideally, your knees, hips and shoulders should be in a straight line. If you are not able to 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 and then come back down.
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 for a second. The intensity of this exercise is light to moderate.
Give those five best hip pain exercises for the elderly a try.
Rick Kaselj, MS
If you want to overcome or prevent back and lower body injuries, then click here to check out the Gluteus Medius Exercises program.