Hips need to be strengthened and stretched often.


A colleague talked to me about needing a hip replacement within the next 5-10 years. 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 on 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/ 9 minutes | Restorative Stretch | All Levels

Grab your foam roller for a full body stretch and release. The foam roller is a form of self massage that releases tight fascia and muscles to relieve pain and restore range of motion. It should be done regularly to help keep your hips healthy and happy.


2/ 15 minutes | Hip Flexor Release | All Levels

Counteract the effects of sitting with this short Pilates mat workout. The workout uses the ball and band to help release tight hip flexors. It’s a lovely way to start or end your day.


3/ 1 Minute | 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 | 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 | Intermediate Pilates Legs | Intermediate

Learn some 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.


If you don’t currently workout a home, get insights for what you need to create a home studio. 

Last Updated: 8/11/2023 

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