Our hips are vital in maintaining our stability as we move. This joint can take a beating when we run or jump, making active individuals vulnerable to injuries. Some end up requiring hip surgery in Sydney while others are able to recover through a combination of massage and strengthening exercises. The following are some basic examples. You may incorporate them in your regular routine as a means of injury prevention.
The Hip Hike
Stand on a slightly elevated platform such as the first step of a staircase. Have one foot stay on the step while the other hangs in the air. Put both hands on your hips, if you can, or have one hold onto the rails for balance. Dip the hip on the side of the hanging leg slowly lift it up. Do this for ten counts or more. Switch sides and repeat.
The Side Leg Lift
Lie down sideways on a firm bed or on the floor atop a yoga mat. Your body should be straight from head to toe. Lift our top leg up until it forms a 45-degree angle with the ground. Hold for a second and drop it back down. Repeat until you feel tired and switch sides. Do it again with an equal amount of reps. Pay attention to your form throughout the motion to make sure that you are getting the full benefits.
The Clamshell
Lie down on your side atop a firm but comfortable surface. Have your upper body stay straight while you bend your legs together. Lift up the top leg with the feet staying together and only the knees parting ways. Stop when the knee exceeds 45 degrees, hold for a moment, and drop back down. Repeat until failure and switch sides.
The Bridge
Lie down on your back. Bend your knees until the undersides of your feet are flat on the ground. Put your hands at your sides. Push off from your feet until your butt is lifted off the ground and form a straight line from your back to your knees. Hold a moment and drop down slowly. For added difficulty, push off one leg instead of two.
The V-Ups
Lie on your back and keep your body straight. Lift your legs up while at the same time lifting your torso from the ground. Your end position should therefore look like a V. Drop down and repeat. If this is too difficult, then focus on lifting your legs and keep your upper body planted on the ground. This not only works the hips but also the abdominal region.