Are you looking for hip bursitis exercises to improve your mobility? If you’re dealing with hip bursitis, there are specific exercises that can help you reduce pain and improve your mobility. Even if you’re a beginner, these exercises are easy enough to learn and simple enough to do at home. Here is a short overview of some of the best hip bursitis exercises and how they benefit your recovery.
Quad Sets
One of the most effective hip bursitis exercises is the quad set. To do this exercise, lie on one side with your affected leg on top. Keeping your knee straight, slowly raise your foot about 8-10 inches off the ground. Hold for 5-10 seconds, then slowly lower it back down. Do ten reps and repeat 2-3 times daily for best results. This exercise helps strengthen your quadriceps muscles which help take pressure off the hips when walking or standing.
Hip Abduction
This exercise strengthens your glutes, hips, and core muscles while stretching out your inner thigh muscles. You will need a resistance band or cable machine to do this exercise. Stand on one leg with the other leg bent slightly behind you at about 45 degrees. Wrap the resistance band around both legs and hold it securely in place with your hands. Keeping your standing leg straight, lift your bent leg to the side until it’s parallel to the floor while squeezing your gluteal muscles throughout each repetition. Do three sets of 10-15 reps on each side.
Hip Flexion and Extension
Hip flexion and extension exercises involve moving your leg forward and backward to strengthen the muscles around your hip joint. To do this exercise, sit on a chair with your feet flat on the floor and your hands on either side of your hips. Lift one leg off the floor as far as possible without causing pain, then lower it back down again. Do 15 reps per set, then switch legs and repeat. Make sure to keep your stomach muscles tight throughout the exercise, so they remain engaged.
Clamshells
Clamshells are another excellent exercise for hip bursitis because they help stretch tight muscles around the hips while strengthening them. To do this exercise, lie on one side with legs bent at the knees and feet together. Keeping your feet touching, slowly lift your top knee while keeping the bottom knee still. Hold for 4-5 seconds, then lower it down and repeat ten reps before switching sides and repeating on another side. This exercise helps increase mobility in the hips while improving overall stability too.
Glute Bridges
Glute bridges are an excellent exercise to strengthen weak glutes, which can often be a factor in hip bursitis pain and discomfort. Start by lying on your back with knees bent at 90 degrees and feet flat on the floor about shoulder-width apart. Next, push through heels to lift your butt into the air until your body forms a straight line from shoulders to knees before lowering back down with control and repeating ten reps twice daily for the best results from this exercise!
Hip Internal Rotation
The internal rotation stretch helps relieve tension from overworked muscles along with increased flexibility to prevent further injury or discomfort from occurring when exercising or walking long distances. To perform this stretch, stand next to a wall with one arm raised above shoulder height so that it is parallel with the wall surface behind you; use this hand as support if needed while lifting one foot behind you and rotating it inwardly towards yourself until it taps against your inner thigh; hold for 5-10 seconds before repeating on the opposite side; do two sets of 10 reps each day for best results.
The Last Word on Hip Bursitis Exercises to Improve Your Mobility
Hip bursitis can be painful and limit our mobility, but thankfully there are specific exercises we can use to help reduce pain and improve our mobility over time! Quad sets, clamshells, and glute bridges are all great exercises that anyone rehabbing their hips should be sure to incorporate into their routine for maximum benefit! Remember that consistency is critical when doing hip bursitis exercises; try doing these three times per week minimum for best results! With patience and persistence, you can get rid of hip pain once and for all!
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