Cooperative Living September 2023 - 7

HAPPY & HEALTHY
HIP CIRCLES
Are You Hip?
Some 'kneed to know' info about joint pain
by Vanessa LaFaso Stolarski, Contributing Columnist
B
HIP CIRCLES
Hip circles are a gentle-yeteffective
exercise that targets
themuscles around the hip
joint, enhancing flexibility and
reducing knee discomfort.
To performhip circles:
STEP 1: Stand with feet
shoulder-width apart and
place hands on hips.
STEP 2: Slowly rotate
hips in a circular motion,
first clockwise and then
counterclockwise.
STEP 3: Perform 10-15
repetitions in each direction,
making the circles as wide
as comfortably possible.
STEP 4: Take deep
breaths throughout the
exercise, allowing your body
to relax and improve the
range of motion.
GLUTE BRIDGE
elieve it or not, a sedentary lifestyle can sometimes be a greater
cause of future knee joint pain or discomfort than your glory days
of running marathons or shooting hoops.
Yes, the knee joint is heavily impacted by daily activities and weight-bearing
movements, but sitting for long periods can result in shortened hip fl exors.
Many knee issues, therefore, are hip issues. Th e hip joint plays a signifi -
cant role in supporting the knees and distributing stress during movement.
Here are three hip-mobility exercises to try:
Consider doing these three-to-fi ve times per week, depending on pain levels.
GLUTE BRIDGES
HIP FLEXOR
Glute bridges are excellent for strengthening the
glutes and lower back, which, in turn, can help
stabilize the hips and reduce strain on the knees.
To perform glute bridges:
STEP 1: Lie on your back with knees bent and feet
flat on the floor, hip-width apart.
STEP 2: Place arms at sides, palms facing down,
for support.
STEP 3: Press through heels and lift hips off the
floor, engaging glutes and core.
STEP 4: Hold the bridge position, squeezing glutes
at the top for a few seconds before lowering hips
back down.
STEP 5: Perform 12-15 repetitions, focusing on
the contraction of the glutes with each repetition.
HIP FLEXOR STRETCH
Tight hip flexors can contribute to knee pain,
so it's essential to incorporate hip flexor
stretches into your routine. To perform the
hip flexor stretch:
STEP 1: Stand with one foot forward and the
other foot back in a lunge position.
STEP 2: Shift weight forward onto the front
leg, bending the knee at a 90-degree angle.
STEP 3: Keeping the back straight, gently
push your hips forward to feel a stretch in the
front of the back leg's hip.
STEP 4: Hold the stretch for 20-30 seconds,
then switch to the other leg.
Incorporating a regular routine with hip-mobility exercises can signifi cantly improve knee pain. Th ese exercises target
the muscles surrounding the hip joint, providing support and stability to the knees during daily activities. As with any exercise
program, it's essential to start slowly and consult with a healthcare professional before beginning a new exercise regimen,
especially if you have existing knee or hip issues. With consistent practice, these hip-mobility exercises can enhance joint health
and help you enjoy a more active and pain-free lifestyle.
*
Vanessa LaFaso Stolarski is a certifi ed nutrition counselor, weightlift ing coach, life coach and stress-management specialist.
All health-related content and media provided by Cooperative Living or its website(s) is created and published for informational purposes only. It is not a substitute for professional
medical advice and should not be relied on as health or personal advice. Always seek the guidance of your doctor or other qualifi ed health professional with any questions
you may have regarding your health or a medical condition.
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Cooperative Living September 2023

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