3 Exercises to REDUCE Hip Stiffness + 3 that may be making pain WORSE π
Alyssa Kuhn, Arthritis Adventureγ»11 minutes read
Hip stiffness in osteoarthritis can be reduced by specific exercises to activate muscles and increase blood flow, especially after prolonged sitting. Three primary hip movements can combat stiffness by activating glutes and leg muscles, essential for preparing the hips for walking.
Insights
- Prolonged sitting can lead to hip stiffness due to shortened front hip muscles and inactive glutes and leg muscles, affecting movement and flexibility.
- Engaging in specific seated and standing exercises that focus on activating glutes, leg muscles, and shifting weight side to side can help combat hip stiffness by promoting blood flow and muscle relaxation.
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Recent questions
How does prolonged sitting affect hip stiffness?
Prolonged sitting shortens front hip muscles and deactivates glutes and leg muscles, leading to stiffness.
What are the primary directions of hip movement?
Forwards, sideways, and backwards.
Why is movement crucial to combat hip stiffness?
Movement increases blood flow and allows muscles to contract and relax.
What are three seated exercises to reduce hip stiffness?
Bending knees up, pushing knees out, activating glutes and leg muscles.
What standing exercise can help prepare hips for walking?
Pushing through feet and shifting weight side to side.
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Summary
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Combat Hip Stiffness with Seated Exercises
- Hip stiffness can be a limiting factor in osteoarthritis, especially after sitting for prolonged periods.
- Three primary directions of hip movement are forwards, sideways, and backwards, each involving specific muscles.
- Prolonged sitting shortens front hip muscles and deactivates glutes and leg muscles, leading to stiffness.
- Movement is crucial to combat stiffness by increasing blood flow and allowing muscles to contract and relax.
- Three movements to reduce hip stiffness after sitting involve activating glutes and leg muscles in a seated position.
- Seated exercises include bending knees up to activate glutes and legs, and pushing knees out to activate hip sides.
- Standing exercise involves pushing through feet and shifting weight side to side to prepare hips for walking.
