Exercises for Hip Strength and Mobility with Osteoporosis
Written by: Bone Coach
If you have ever been in physical therapy for your back, hip, or knee, you were probably prescribed clams and fire hydrants.
These 2 exercises are great for improving hip mobility, hip stability, and hip strength.
To get in position for both these exercises:
Lie on your side with your shoulders in line with your hips.
Use your arm or a pillow to support your head.
Bend your knees so your thighs are at about a 45 degree angle from your body.
Lift your bottom waistline slightly and bring your pelvis away from your top ribs to create a neutral spine.
To perform the clam, lift the knee while keeping the feet in contact.
To perform the fire hydrant, lift the knee and foot and keep them on the same level.
Avoid rocking the pelvis back.
As with many other strengthening exercises, you will want to do these 3 times per week.
3 sets of 10 repetitions is a good general rule of thumb, but do add a resistance band over the knees as it gets easy and continue to progress that resistance to build strength.
Remember, consistency is key when it comes to building strength and improving mobility. Incorporating clams and fire hydrants into your routine can make a significant difference in your overall hip health. Whether you're recovering from an injury or aiming to prevent one, these exercises can help you stay active and pain-free.
Always listen to your body, and don't hesitate to consult a physical therapist if you have any concerns or need guidance on progressing your exercises. With patience and dedication, you'll see the benefits in no time.
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