Hip pain is a common problem that affects many people. If you’re dealing with chronic hip pain, you are likely searching for natural treatments to reduce it. Exercise is a great way to help alleviate hip pain and increase mobility. In this article, we will present six helpful exercises that can help reduce hip pain. 1. Hip Flexor Stretch: Stand with your feet hip width apart and arms crossed in front of your chest. Slowly bring your right knee up towards your chest and hold for 15 to 20 seconds. Repeat on the other side. Do 3 sets.
2. Glute Bridge: Lie on your back with your knees bent and your feet flat on the floor. Slowly raise your hips towards the ceiling, hold for 10 to 20 seconds and then lower slowly. Do 3 sets of 10 repetitions.
3. Wall Squats: Stand with your back against a wall and your feet about shoulder width apart. Slowly slide down the wall and then back up. Do 3 sets of 10 repetitions.
4. Hip Adduction: Lie on your side, legs straight and hip-width apart. Lift the top leg, keeping your lower leg straight. Hold for 5 to 10 seconds and repeat on the other side. Do 3 sets of 10 repetitions.
5. Bird Dog: Get on all fours, hands beneath your shoulders and knees beneath your hips. Slowly raise your right arm and left leg until they are parallel with the floor, hold for 5 to 10 seconds, and return back to starting position. Do 3 sets of 10 repetitions on each side.
6. Standing Hamstring Stretch: Stand with your feet apart and toes pointed forward. Bend forward and reach for your toes, keeping your knees slightly bent. Hold for 15 to 20 seconds, and then return to starting position. Do 3 sets.
Performing these exercises on a regular basis, along with getting enough rest and eating a balanced diet, can help reduce hip pain. However, if you experience any kind of discomfort or pain while doing these exercises, be sure to speak to your doctor or physical therapist.
What causes hip pain?
Hip pain can be caused by a variety of factors, including arthritis, tendinitis, hip bursitis, injury, nerve damage, or fractured bones. Other potential causes of hip pain include nerve irritation, muscle strain, pelvic inflammatory disease, and joint infection.