There are couples of ways to strengthen the muscles of your hip. Those are not rigorous and easy to practice. I would like to show you how to do that and discuss it more details so that you would not face any further injury while doing those exercise.
Basically the joint of our hip is known as a large "ball and socket" joint because the round head of the thigh bone fits into the cup of the pelvis bone. It would be better if you keep in mind that the hip is held in place by strong ligaments as well as muscles that surround the joint.
To help protect the hip joint from "wear and tear," it is important to strengthen the muscles that support it.
I would like to go discuss three quick and easy exercises that will target and strengthen the muscles of the hip:
Leg Lift:
• Try to lie on your right side.
• Then bend your right leg, and rest your left foot on the ground.
• Slowly lift your top leg 2 feet off the ground.
• Hold for five seconds, and then slowly lower the leg.
• Repeat 5 times, and then change legs.
Hip Flexion:
• Just stand up straight.
• Lift your right leg off the floor; bend it so that you create a 90-degree angle at the hip.
• Hold for five seconds, and then slowly lower the leg.
• Repeat 5 times, and then change legs.
Wall Slide:
• Just stand upright with your back against a wall and feet shoulder width apart.
• Slowly bend your knees, sliding your back down the wall for a count of 5 until your knees are bent at a 45-degree angle (do not bend too much further than this as it will cause increased strain on your knees).
• Hold this position for 5 seconds.
• Begin straightening your knees for a count of five, sliding up the wall until you are fully upright with knees straight.
• Repeat 5 times.
The above exercises can be advanced by placing an ankle weight on the legs. But I would also like to advise you that please discontinue if any significant discomfort is experienced while doing those exercises. It is always a wise idea to discuss with your physician first before starting any new exercise program.
