Best Hip Mobility Chair Exercises
Hip Mobility and Hip Strengthening Benefits
Of all the joints in your body, 360 total, your hips are some of the most powerful. As people age, they are also some of the most vulnerable, especially for seniors. Hip injuries are common at any age, but people over 50 tend to have less bone density and hip mobility. That’s especially true if they don’t exercise regularly.
The hips provide stability, whether standing, sitting, or lying down. When you are moving, they must also bear the weight of your body. Without exercises for hip mobility, you are less able to walk around and do the things you enjoy each day.
Exercises that improve strength and hip mobility are critical if you are over 50. They help strengthen the hip muscles and joints to help prevent falls and keep you moving. Even if you have balance issues, you can do exercises that improve hip mobility and strength.
Chair Workout for Hip Mobility
This group of chair circuit training exercises will help support hip strength so two of your most important joints stay healthy. They may help loosen tight hips and reduce hip pain. They are perfect for beginners or intermediate exercisers who want exercises to improve hip mobility.
What is Circuit Training?
With circuit training, you rotate through different sets of exercises and then repeat them. Circuit exercises focus on a specific muscle group or target area. In this case, the target is hip mobility.
In this class, you do four sets in total:
First one on the left side
Second on the right side
Third on the left side
Fourth on the right side
So, you repeat each exercise for ten reps twice on each side to improve strength evenly. Make sure you have a sturdy chair, preferably armless, for this hip mobility workout.
Best Hip Mobility Chair Exercises
Leg Lifts
Set one focuses on hip mobility on the left side of your body. Shift in the chair to the right so your right hipbone is flat on the chair, toward the center. This means the left leg will be off the chair. Place your right hand on the side of the chair to support your body.
Push your left leg out to the side with the toes pointed. Lift your leg as far as possible, then lower it. Do ten reps.
Toe Taps
Stay in the same position on the chair. Instead of lifting your left leg upward, you will push it forward, tap your toe, then move it back and tap. Do ten reps before moving on. You should feel the burn in your hips and left buttocks. The glutes are critical for hip mobility and joint support.
Hamstring Curl
Swivel to the right in the chair so your left knee is bent and near the ground. Your right hip should still be on the chair. Grab the back of your chair for support. Flex your foot so the toes are pointing downward.
Curl your leg back as if trying to touch your buttock with your heel. Go as far as possible and then return to start. This is a subtle movement, so it may not seem like you are doing much. You should still feel it in your hamstrings at the back of your thighs.
Chair Squats
Sit straight in the chair with your feet in front of you. Stand up and sit back down for ten reps.
Alternative: If standing up is an issue, do leg abductions instead. Sit straight in your chair with your feet in front. Push your knees out to the side, opening your legs up. Do 10 of these.
March
Take an active recovery by march in place for a few seconds before starting the next set of chair exercises on the opposite side.
Repeat on Each Side
Do four sets total, two on each side, to strengthen your joints and improve hip mobility.
Find More Joint Friendly Workouts
You’ll find more chair exercises for seniors and personalized guidance at Mighty Health. We are an all-in-one health program designed for those over 50. Sign up now for exercise, nutrition, and healthy living guidance from your own personal coach.
