If you're dealing with hip pain, stretches can be a great way to ease the discomfort. Some stretches can be done at home, without any special equipment. Three stretches are recommended for seniors with hip pain that they can do independently at home. They include a hip flexor stretch, a gluteus medius and minimus stretch, and an adductor longus and brevis (arguably the most important muscles in your body) stretch.
Hip Flexor Stretch - 30 seconds on each leg when first waking up in the morning for about two weeks or until symptoms subside. Then, 30 seconds at night before you go to bed to maintain the muscle length and reduce pain associated with hip flexor tightness (often caused by a sedentary lifestyle).
Gluteus Medius and Minimus Stretch - 20 reps on each leg when first waking up in the morning for about two weeks or until symptoms subside.
Adductor Longus and Brevis Stretch - 30 seconds on each side when first waking up in the morning for about two weeks or until symptoms subside. Try to hold each stretch for at least 30 seconds, but if you can't manage that, just do as many reps as you can. Then, 30 seconds on each side before you go to bed at night to maintain the muscle length and reduce pain associated with tight adductor muscles (often caused by a sedentary lifestyle).
For those of us who sit at a desk all day long, it is important that we get up every once in a while and walk around the office/house with good posture.
Common Causes of Hip Pain
There are many different causes of hip pain. One of the most common causes is tightness and stiffness in the muscles around the hip joint. This can be caused by a number of things, such as sitting for long periods of time, being sedentary, or not stretching properly.
Hip pain can be caused by a variety of issues, such as arthritis in the joint, injuries like sprains or strains, dislocation of the joint itself, or even tumors within the joint.
Stretches for hip pain are a great way to help with many types of injuries and get relief from the discomfort it causes you.