4 Easy Hip Exercises for Older People | Sandhi Sudha

 

As people grow older, they experience hip pains because of the weakness of the hip muscles. This is why it is very important for older people to learn how to strengthen their hips with hip-strengthening exercises to prevent or reduce severe pain. If you have elders at home, encourage them to do the following exercises.

 

Standing Hip Flexor

 

Stand upright with your feet together near a chair, wall, or another surface you can use to balance. Now, take a deep breath in, and lift your left leg off the floor bringing your knee toward your chest as far as is comfortable for you. Hold your leg in this position for 5 seconds before slowly and carefully lowering your leg back down again. Do the same with your other leg. Repeat this exercise 10 times for each leg.

 

If you want to increase the difficulty, you can wear ankle weights. You can work your way up to heavier weights as you get used to the exercise.

 

Hip Marches

 

This seated exercise is great for people who want to improve their hip flexibility and increase leg and hip strength. All you need is a chair.

 

Sit in a strong, stable chair without any arms. Put your feet flat on the ground and straighten your back with your hands resting lightly on your knees or legs. Now, take a deep breath and lift your left knee up as far as you can without straining it. Keep your knee in the bent position. After 5 seconds, put your foot back down flat on the floor. Breathe out while lowering your leg. Do the same on the other side.

Repeat 10 times on each leg.

 

Hip Extensions

 

Stand straight keeping your feet shoulder-width apart. Rest your hands lightly on either side of a chair. Keeping your left leg straight and your left foot on the ground, slowly start lifting up your right leg out behind you. Keep your right leg straight as well while lifting it. Do not bend your knees. Lift your right leg only as far as you can, and then stay in this position for 5 seconds. Lower your left leg slowly down to the ground, and repeat using the right leg. Repeat 5-10 times on each leg.

 

Chair Sit-to-Stand

 

Stand up and face away from a chair, positioned as you would be if you were about to sit down. Choose a chair with back support to prevent you from falling backward if you lose your balance. Bend your knees slowly and start to sit down. Lean your chest forward but make sure you keep your torso straight. When your buttocks touch the chair, immediately start to stand back up again. Do this slowly if you want. Do this exercise 10 more times.

After you’re done with your exercises, regular ayurvedic massages are very beneficial for loosening your tight muscles, getting your blood flowing, and calming your mind. According to a recent study, massages significantly help in reducing pain in people suffering from osteoarthritis and rheumatoid arthritis. Massaging with Sandhi Sudha Ayurvedic Oil is the best treatment for joint pain. It contains many beneficial ayurvedic herbs such as Shallaki, Akarkara, Nirgundi, Haldi, Giloy and many more. These ingredients are combined together in such a way that their potency increases tenfold. Massaging with SandhiSudha gives immediate relief from joint pain.

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