EXERCISES TO RELIEVE HIP BURSITIS
Hip stretching exercises
People with hip bursitis should regularly stretch. The main stretches are: stretching hip flexors, the quadriceps, the lateral hip, and the hamstring muscles. Focus on stretching on the affected area rather than on the unaffected area. Try these stretching exercises:
- Seated hamstring stretch
- Standing knee bend
- Pigeon stretch
- Spiderman stretch
- Butterfly stretch
Hip strengthening exercises
Follow these strengthening exercises:
1. Lunges:
- From a standing position, look straight ahead and take a generous step forward with your right foot.
- Bend your extended knee and transfer your weight onto that front right leg. Continue to lower yourself slowly into the lunge until your left knee hovers just above, or softly kisses, the ground. Your right knee should be directly above your right ankle.
- Step back into a standing position. Repeat the pose with your left leg.
2. Mountain Climbers:
- Position yourself on a wood floor or another smooth surface.
- Place your sliders under the balls of your feet while in a pushup position.
- Pull your right leg toward your chest, alternating with your left leg as you would for standard mountain climbers.
- Go slowly at first, then pick up the pace.
3. Skater Squats:
This move is similar to regular squats, with a tweak that specifically targets your hips.
- Bend from the knee and hips, lowering your butt toward the ground while keeping your back straight and chest lifted.
- After each squat, shift your weight to either your right or left leg while lifting the opposite leg off to the side with your toes pointed ahead.
- Alternate legs each time.
- Lie on your back with your palms at your side. Take turns extending each leg up and off the ground for about 2 seconds.
- Hold your leg at roughly a 45-degree angle. Your opposite leg should be bent at the knee with your foot planted on the floor, while your raised foot should keep the toe pointed to the sky.
- Switch legs, and then repeat 10 times on each leg.
