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Exercises to keep the hips in shape strengthen them and avoid pain

Pain in the hips is very common, sometimes due to a disease and often due to the passage of time (aging). Know 3 useful exercises to strengthen the hips.

The hips are the part of the body that allows us to have stability; these joints are also one of the areas of the body that we move little or at least in a conscious way. They support the weight of our body, and thanks to these joints we can walk since they also support the legs, we can bend down, sit down.

Over the years and especially in middle-aged people, the hips can fail, a sign that they could be suffering from wear and tear. The wear that occurs in them may be due to an inflammatory type disease such as osteoarthritis, or a degenerative type such as  osteoarthritis or osteoporosis.

When the hips suffer from wear, the person will notice how they can no longer move with the same ease as before, they feel pain and also with wear there is also the danger that the hips will break or fracture more easily.

The hips not only hurt over the years, even when young people, the hips can hurt, especially these pains are more frequent in women.

To keep the hips in shape and prevent them from hurting or wearing out prematurely, it is advisable to perform exercises to move these joints, strengthen them and thus we will notice how they remain more flexible and agile when performing movements.

3 ideal exercises to strengthen your hips

The exercises that we are going to perform are simple to practice and as we have said before are exercises designed to strengthen the hips, stretch, unblock the hips with which we will gain more balance as well as flexibility.

To perform these exercises, put on sportswear, comfortable and elastic so that you can do the exercises without difficulty, you can put on some sneakers or do them barefoot if you feel like it. Do the exercises gently, without forcing the postures, so we will avoid hurting ourselves:

1. Exercise to raise the hips

In a standing position we begin the exercise by advancing the right leg with the knee bent, support the leg on the tip of the foot, now stretch the knee a little and raise the hips as far as you can. Repeat the exercise 10 times, first with one leg and then the other.

2. Exercise to stretch the hips

To perform these stretches we will get on our knees, and put our hands on the floor. Now we raise the right leg gently as much as we can and we will direct the heel towards the back. The back should be straight and the shoulders relaxed, when doing this exercise we should not feel pain in the lumbar area.

Do the exercise 10 times with your right leg and then with your left leg.

3. Exercise to do turns

The third exercise is to do twists: the goal of this exercise is to unlock the hip joints with twists. To begin this exercise we will lie down on the floor. With our back on the ground, we bend our legs, we cross our right leg over the left and with the opposite hand we push the knee to notice the hip turn, we push gently to also notice the hip stretch, we turn the head towards the opposite side.

We repeat the exercise 5 times, first with one leg and then with the other.

Healthy habits to keep your hips in shape

In addition to these exercises we can include one more activity that will come in handy;  this activity consists of dancing. With dance we also help to unblock the hips, dancing is a healthy activity as well as joyful and rewarding, look for your favorite music and moves your hips.

Swimming is also an ideal activity to strengthen bones, muscles and joints, go swimming whenever you can, at least 2 times a week.

There is no doubt that the hip is one of the parts of our body that suffers the most from obesity and being overweight. Sedentary life and being overweight take their toll on our overall health as well as damaging our bones and joints.

If you want to take care of your hips and that over time they do not suffer from wear and tear, it is advisable to avoid a sedentary lifestyle, do some physical activity that helps you maintain the appropriate weight which corresponds to your height and eat a healthy and balanced diet.

Strengthen your diet with foods rich in magnesium, calcium, phosphorus and vitamin D, these nutrients can be found in dairy products, cereals, blue fish, cod liver, cod oil, legumes, and nuts.

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HealthyWire Staff
HealthyWire Staffhttps://healthywire.com/
This blog also features articles on natural living, fitness, healthy children, inspiration, and nutritious food and recipes. HealthyWire assists you in building a naturally healthy, whole-family environment. The site features articles on a variety of topics, including reduction of weight, men’s and women’s health, yoga, healthcare, fitness & exercise, diseases & prevention, healthy living and wellbeing, lifestyle, and much more.

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