Alleviate Hip Pain with Chair Exercises for Hip Mobility and Strength
Hip Pain and Hip Mobility in Those Over 50
Hip mobility is a problem people experience at all ages. You may notice more hip pain as you get older, though. This can be due to the weakening of the muscles supporting your hip joints.
The hip muscles give your body stability as you walk or stand. Weak hip muscles might translate to poor balance, lower back pain, shin splints, plantar fasciitis, and knee pain.
Best Seated Exercises to Soothe Hip Pain
Simple stretching workouts for hips can solve many problems. Some of the best movements to support these critical joints are done from a chair, too. Here are some of our favorite seated exercises for hip strength and mobility.
How to Do These Chair Hip Exercises
All you need for this workout is a sturdy chair. Pick one with no wheels and a solid, not a cushioned seat.
Posture is an integral part of these beginner friendly exercises for the hips, too. Sit toward the front of the chair with your back straight when seated, with your feet planted firmly in front of you. Avoid slumping back or leaning forwards. Keep your shoulders down and away from your ears.
Engage your core and let it support your body as you move. It should feel like there is a string attached to your head, holding your body up. Concentrate on holding the stretches as long as possible. It should be at least 20 seconds for each. Stretch longer and repeat if necessary.
Hip Flexor Stretch
Keep your right foot straight with your foot planted on the floor right in front of you at a 90 degree angle and your core engaged. Stretch your left foot out to the side, pointing your toe. You should feel a stretch in the inner thigh of your left leg.
Hold the stretch for 20 seconds, and then switch legs. If you are not feeling the stretch, try leaning forward slightly.
Hip In and Outs
Start with your feet in front of you but with light pressure. You shouldn’t plant them down; keep the heels up a little so your feet rest on the balls.
Push your legs outward, keeping the knees bent and your feet light. Place your hands on your legs to stabilize your body.
Pull your legs back to start and repeat the movement, pushing your legs a little further out each time. Use your hands to extend them more, if necessary, to feel a stretch in your inner thighs.
Hip Circles
Start with your legs in front of you. Extend your left leg out slightly, keeping the right one in place. Using your toe as if it were a pencil, draw a large circle counterclockwise with your left leg. This movement works the outer hip muscles but also the top of the leg and knee.
About halfway through, switch directions. You may feel a little more of a strain this way, so slow down if necessary.
Change sides and repeat the movement with the right leg.
Hip Flexor Opener
Start with your feet in front of you, keeping the pressure light. With your knee bent, move your left leg up and over to the left side. Tap down and bring your foot back to right in front of you and tap down.
It might help to use a target with this exercise. Put something to the side of your body at a point you think you can reach as you move your leg. During the exercise, open your leg to the side and tap your toe on the other side of your target object. Return your leg to start and repeat for 20 seconds. Do the same exercise with your right leg.
Knee Drops
Start with your feet in front of you. Slide your left foot to the side, then drop your knee in towards the floor in front of you. You are properly positioned if your left foot is straight with your heel up off the floor. Your knee should be pointed down, almost at a 90-degree angle or as close as possible,
You should feel a stretch in your outer thigh. It might feel mildly uncomfortable but not painful. If you feel pain, pull your knee up, then repeat the movement without going down as far. Ideally, you should do this in one movement, holding the stretch for 20 seconds before switching to the other leg.
External and Internal Rotations
Start with your feet in front of you. Lift your left leg up to about hip height, keeping the knee bent.
With the leg raised, swing your foot inward and then out. Think of a pendulum. That is the movement you are trying to mimic with this exercise. Keeping your toe pointed will help stabilize the lifted leg.
Repeat the movement with the right leg. You should feel a stretch in the inner thigh when you pull your foot inward and the outer muscle when you move it outward.
Discover More Joint Pain Relief with Mighty
Find more great chair exercises, standing exercises, Pilates, resistance band classes, and more low impact workouts at Mighty Health. Might Health is the first all-in-one exercise, nutrition, and health program designed for those aged 50+! Match with your very own health coach for personalized exercise and nutrition guidance to help with all of your health goals! From weight loss to joint pain relief, to better balance and mobility, Mighty has easy to follow and daily plans to help you feel your best in your 50s and beyond! Try it out today!
