Hip Strengthening Exercises For Joint Pain And Impingement

The hip strengthening exercises in this video and article are to help you regain mobility, flexibility and normal function. This would be for restoration if you’ve had some sort of  injury in the past, or you’ve developed some  debilitating condition causing hip joint pain and impingement.

A word of caution first:
If you have had hip surgery or hip replacement please do not do any of these exercises without first checking with your physician. Write down a summary of each one of them, make and appointment and see your doctor to be sure these are ok in your physical situation.

If you have had recent surgery or hip replacement you should probably be under the care of a licensed, prescribed physical therapist. These are exercises for hip pain or other conditions that have caused problems which have developed gradually over time.

The exercises below are all dynamic. That means they first mimic, then exaggerate daily hip movements you actually make. This means you will be working toward restoring normal movement and use of your hips.

You will do each exercise 8-12 repetitions on each side. The exception will be the last exercise in which you will only do 3 on each side.

Standing Hip Strength And Mobility Exercises

1. Hip Pushdowns For Flexibility and Mobility

The first exercise will be pushing down on the hip while bending to one side. This is to mobilize the hip joint that has become weak and impinged.

HIp Press Exercise

  • Start in a standing position with feet a little further than shoulder width apart.
  • Bending one leg, lean to one side keeping the other leg straight to the side
  • At the bottom of the movement press down firmly on the hip joint with your hand
  • Return to the standing position
  • Alternate sides/legs until the set is complete.

2. Lunging Hip Pushdowns for Strength and Mobility

Here instead of bending straight to one side, you will lunge to diagonally. Again, you will press on your hip at the bottom of the movement. This works the hip joint from a different angle for mobility and provides srengthening of the hip by lunging and standing.

Lunging Hip Pushdown

This is especially effective for hip flexor pain and stiffness.

  • Start in a standing position, feet slightly wider than shoulder width
  • Step out at an angle bending the forward leg, keeping the back leg straght
  • Push in on the hip joint at the bottom of the movement
  • Return to the starting position.
  • Alternate legs until the set is complete.

3. Standing Knee Raises For Mobility

This movement exaggerates stepping motions. The exercise mimis climbing stairs, working on stools of ladders or just vigorous walking. If these basic activities have become difficult, this movement will assist in restoring necessary mobility.

Knee Lifts

Caution: If you have problems with balance, use a sturdy chair to brace yourself during the exercise.Start by standing with hands on your hips or hanging to the side.

  • Alternating legs, bring one knee straight up smoothly to the top of the movement, then back down
  • This should all be in one movement.
  • Perform with each leg until the set is complete.
  • If necessary for balance, hold the back of a chair and do one leg at a time until each is complete.

NOTE: The top of the movement is the top for you. Pull the knee up as far as possible, but don’t try to force it past where it naturally stops. Also, do not pull it up to a point of significant pain.

POINTER: No exercise is cut in stone. These hip exercises are basic for improving mobility and use. However, if you feel one of them is not getting to the point of your hip condition, feel free to modify the exercise to stretch or strengthen as needed.

Simply changing the angle of a movement may be exactly what is needed for your situation. Or, in an exercise like the knee lift, simply putting your hand under your thing and lifting can add just the amount of extra stretch you need.

Modify for your physical needs.

As you get stronger and more mobile over the weeks, increase your range of motion, speed and strength challenges. Listen to your body, and as it allows, press ahead.

Seated Exercise For Lower Back And Hip Pain And Impingement

The hip restoration exercises we’ll do on the floor will give you a hard stretch in your hips and your lower back.

1. Leg And Hip Extension For Hip And Lower Back Flexibility

Leg Extension

  • Seated on the floor with one leg straight out, the other with foot tucked into your thigh (see picture).
  • The foot of your extended leg should have the heel placed on the floor, foot pointed straight up.
  • Reaching down with both hands grab your shin or ankle.
  • In one smooth motion, head up, bend forward as far as possible toward your extended leg, then back up.
  • Only bend until you feel the stretch in your hip and lower back.
  • Do all reps on each leg until complete.

While some discomfort is expected, DO NOT bend until you feel significant pain

2. Butterfly Stretch For Hip Mobility

This will provide a significant downward/outward stretch of the hip joint. It is excellent for restoring mobility in the hips.

Butterfly Stretch

  • Start seated on the floor with bottoms of feet pressed together, knees pointed out to the side.
  • Reach and grasp your ankles.
  • Put your elbows on your knees
  • Press down on your knees with your elbows and hold for 5-8 seconds
  • Let legs relax
  • Repeat for the desired number of repetitions.

FINAL HIP PAIN AND IMPINGEMENT EXERCISE: To be done at the end of the workout when muscles are warm

This will be the most significant exercise for complex back and hip stretching.

Lower Back And Hip Pain Stretch

  • Sit on the floor in the same position as the “Leg And Hip Extension” above.
  • Reach across with one hand and pick up the foot of the bent leg
  • Reach down with the same side hand and cradle the leg at the shin.
  • Lift up on the leg while leaving it bent.
  • While still holding the leg, lean straight back, fully lying flat on your back.
  • Hold in that position for approximately 5 -10 seconds
  • Alternate legs – 3 repetitions per side.

Caution: Watch the video for insight into this hip exercise.

Doing these hip joint restoration exercises over a period of a few weeks, you should notice a significant improvement in your ability to perform activities. Things you haven’t been able to do comfortably in years can change over just a few weeks.

Make these exercises a part of your life going forward. Almost everything on this website is meant to be ongoing and progressive. This not only provides restoration of joints and muscles.

It keeps it.

Common Bulging Disc Exercises For Faster Recovery

Here we’ll demonstrate some bulging disc exercises and stretches you can do to relieve and expedite healing. There are different levels of disc bulging which is a generic term. While every disc bulges to some degree because of their function, the issue is whether there is any damage or injury to the tissue.

The other issue is whether a nerve has been pinched or otherwise damaged by the injury. That is what brings attention to the spinal anomaly to begin with. The exercises shown here are designed to help with actual repair, and to help relieve pain.

These are exercises that can be done at home with minimal equipment or space.

The best candidates for these exercises are people who have just recently experienced the disc injury, and can use them to bring the disc back to normal.

Bulging Disc Exercises For Flexion

These first movements specifically work on getting the bulging material to gravitate back towards the center of the spine.

First is an exercise to relieve pressure on the lower back spinal column.

Spinal Disc Flexion

  • Lying flat on your back grab your legs behind your knees with both hands.
  • Pull up on both legs to a natural stopping point.
  • Pull very tight to get a good stretch in the back.
  • Return to the starting position.

Start by doing 10-12 repetitions of this exercise

The second exercise for a bulging disc is done on an exercise ball.

Exercise Ball Spine Flexion

This exercise is performed using the weight of your torso to stretch and extend the spinal vertebrae.

  • Lie face down across the ball with the injured disc directly above the ball. (Shown as a lower back disc injury exercise here)
  • Extend your arms out in front of your head.
  • Extend your legs fully out in back.
  • Relax your back and allow your upper body and legs to naturally stretch your back. You should feel the stretch directly down the center of your spine.

You can lie this way for a couple of minutes or pull your arms and legs in and out allowing the movement to stretch and return. Both methods work for relief.

Eventual disc herniations from injury or wear are either on the left or right in the spinal column. This is because there is a tough, vertebral ligament that connects the vertebrae together. This runs down the center of the spinal column, naturally pushing the disc out to the sides when injured.

As a consequence of this location of bulging herniation, an exercise that allows relief and a pumping action to directly affect the weakened disc is a side and anterior flexion.

Side Bend Spine Flexion

  • Stand straight up.
  • Stretch the arm on the side of the injured disc straight up.
  • Holding the arm in place, bend slowly to the opposite side of the injured disc.
  • Still holding the arm in place, bend slowly forward, while in the side position.
  • Return to the starting position.

This allows the spinal vertebrae to open and close directly targeting the injury. It provides relief of pressure and a pumping action to bring the disc eventually back into alignment.

As with any injury, you must pay attention to the pain level when doing these exercises. If they result in increased pain, hold off until it subsides. Ice your back periodically for a few days until the pain is decreased and exercise is advantageous to your comfort.

After the exercises above have been used for a few days, you may want to proceed to other types of exercises to further increase your progress.

Bulging Disc Exercises For Extension

Extension exercises work in an opposite manner of flexion exercises. These work to proactively “push” the injured disc area back into place rather than emphasizing impingement relief.

The first exercise is done from a standing position to start.

Low Back Spine Extension

  • Place your palms behind your lower back.
  • Push out and arch your back very slowly.
  • Push to a natural extension stopping position.
  • Come back slowly to a starting position.

Do this several times, each time being careful to do it slowly and steadily

A supplemental or alternative extension exercise

Cobra Back Extension

  • Lie on a flat surface, face down.
  • Pull your hands together to your chest with your palms down on the surface.
  • Keeping your hips and legs stationary, push up, bending back at the waist.
  • Hold the extended position for a few seconds.
  • Lower back to the starting position.

You can start doing this exercise from 5 – 10 repetitions.

With extension exercises, start very slowly only doing a few at a time. If there is significant pain, stop, ice the back and wait until the pain level is down to where you can do the exercises comfortably.

In summary this should be a combination of initial periodic ice on the back for a few days, followed by a period of flexion exercises, then to extension exercises.

This is common home treatment for this type injury or condition. That said, for bulging disc exercises as with any other self therapy, check with your physician first before proceeding.

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