Hips are fragile joints that need to be strengthened and stretched.
A colleague talked to me about needing a hip replacement within the next 5-10 years. It was the last thing that I expected to hear from her. After our conversation, I did a little research about how to prevent injury and minimize the impact of wear and tear that happens with time.
The tips Dr. Peter Gerbino provided for preserving cartilage apply to your hips. If you haven’t read his tips, click the link.
Three things you can do to maintain the health of your hips
1/ Maintain a healthy weight to reduce the pressure on your joints.
2/ Choose low impact activities such as walking, cycling, swimming, strength training, Pilates and yoga. Impact sports put excess stress on the joints.
3/ Reduce your risk of injury. For someone who loves adventure sport that may sound limiting but it doesn’t have to be. Do the things you love but scale it back a notch or two. You won’t miss the adrenaline rush or endorphins as much as you think.
Five short workouts to strengthen and stretch your hips
1/ 15 minutes: Hip Opening Stretches, Brett Larkin Yoga [Beginner]
We’ve practiced with Brett at a local studio in San Francisco and love her you tube videos just as much. She provides ample instruction which is great not only for those new to yoga but also experienced yogis interested in refining their form.
2/ 20 minutes: Yoga for hips & back, Yoga with Adriene [Beginner]
Adriene is new to us but for similar reasons that we love practicing with Brett, we love this little workout too. Yoga for hips & back is a nice end of day workout that will release your hip and back muscles.
3/ 1 Minute Pilates &: Relief for Tight Hips [All Levels]
Learn a simple series of stretches to relieve tight hips. You can add reps to do a mini workout while you watch your favorite show or to help wind down for bed.
4/ 1 Minute: Pilates &: Stretch your legs on the Foam Roller [All Levels]
If you love to roll your tight mucles as much as some in our Community Mat classes, you’ll love this series of stretches too. They’re the perfect addition to your rolling routine.
5/ 1 Minute: Pilates &: Intermediate Pilates Legs [Intermediate]
Learn a few of the classic Pilates leg exercises on the foam roller. This series will challenge your core control while also stretching your legs and hips. It’s a fun series to do anytime.
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