Did you read our last two blog posts featuring desk exercises and seated chair exercises that can be performed anywhere with simply the use of a chair? Today’s post follows up with some hip strengthening exercises that can be performed anywhere! These exercises are great because the do not require equipment and minimal space is needed to perform them. In our PTtip video, Dr. Alex Tan, PT, DPT, demonstrates three of his favorite hip strengthening exercises:
Hip Strengthening Exercises Video
Supine Bridge Hip Strengthening Exercise*
- Targets your hip extensors.
- Lay on your back with your arms resting at your side and knees slightly bent.
- Push through your heels and raise your buttocks off the floor.
- Hold for about 2 seconds and slowly lower back down to the floor.
- Perform 3 sets of 10 repetitions.
*Keep in mind to not put strain on your lower back by arching it too much at the top.
Sideline Clam Shell Hip Strengthening Exercise*
- Strengthens the hip abductors.
- Lay on your side with your hips and knees slightly bent while keeping your feet together.
- Keeping your feet together, slowly separate your knees apart, taking 1 second on your way up and 3 seconds on your way down.
- Perform 3 sets of 10 repetitions and repeat on your other side as well.
*Be mindful to not rock your pelvis backwards during the exercise.
Reverse Clam Shell Hip Strengthening Exercise
- Strengthens the smaller hip internal rotators.
- Start in the same position as the regular clamshell exercise.
- Rotate your top foot outward and up toward the ceiling, keeping your knees together during the exercise.
- Again, take 1 second on the way up and 3 seconds on the way down.
- Perform 3 sets of 10 repetitions and repeat on opposite side as well.
Health Tip
While fresh spring produce has been the main focus for our nutrition tips over the last several blog posts, today’s tip offers a different side to enjoying the benefits of the spring season: cooking with fresh herbs! Not only are we harvesting fruits and vegetables during the spring and summer months, but fresh herbs as well.
Adding fresh herbs to your meals rather than salt can help lower your sodium intake for those individuals who may need to be mindful of the amount they consume daily. A few examples of fresh herbs that can help enhance the flavor of your meals include basil and mint. For a unique twist to a traditional fruit salad, try adding fresh mint to enhance the flavor. Mint can also be a great addition to plain water to make it a bit more flavorful and refreshing. Basil is a versatile herb that can be added to a variety of dishes such as pastas, fresh salads, and on top of pizzas. Fresh basil leaves can also be a tasty addition to sandwiches or wraps as well!
Make sure you watch the PTtip video to learn how to properly perform the above exercises, and if you have any questions or would like to make an appointment with one of our physical therapists, give us a call today at 1-855-PT-FIRST!
*As a reminder, always discuss any questions or concerns with your physician regarding your own health and dietary needs, as the information written should not replace any medical advice.
References
United States Department of Agriculture [USDA]. (no date). Retrieved from: http://www.choosemyplate.gov/sodium