What does healthy hips have to do with a healthy life? That’s exactly what Dr. Heather Denniston focuses on in episode 56 of The Junk You Should Know Show.
Hip strengthening, stability, and flexibility are key factors in developing an active lifestyle in the long-term.
Healthy Hips, Healthy Life!
Suggested Fitness Tools for Healthy Hips
Your muscles need to be relaxed in order for your hips to be healthy. When your hips are unstable, muscles can become chronically tight.
Lacrosse Ball (5:21) – Allow the ball to sink into your muscle tissue by standing against a wall or lie on the floor. Relax into the lacrosse ball or roll it around a 2-inch area of the tissue. (Check out the 6:02 mark, where Dr. Denniston points out all the muscles that come into play with hip health.)
Ball work in your muscle tissue is GOLDEN!
Foam Roller (8:08) – This tool is ideal for quads, hamstrings, and IT band. Check out my tutorial video on how to properly use your foam roller.
The Stick (13:14) – Great for quads and IT band stretches.
Why Are Healthy Hips So Important? (8:42)
Long-term health is important to all of us, more importantly the ability to function independently as we age is crucial. From sitting to standing, to driving and walking, healthy happy hips is essential. In fact, it’s the biggest predictor for mobility, functionality, longevity, and independence.
Don’t think it’s important in your 30s, 40s, and 50s? Your activity level is very much dependent on your hip health. Yet, it’s often neglected.
Flexibility (Stretching) and Strength
Basic hip stretches (14:47):
- “Figure 4”
- The “Cross Boob” Stretch
- Quad and Hamstring Stretches
- Hip Flexor Stretches
- Side Angle Stretch
- Lunge
- Bridge
Moderate hip stretches (18:25): two exercise flow
- Pigeon Stretch >> Opposite Hurdler Stretch >> Feet Touch
- Wrap Stretch (or Cross-Legged) >> Frog Stretch
- Lizard Stretch >> Open Leg Stretch
Hip strengthening exercise (26:30):
- Use a resistance exercise band around both your ankles to walk or move side-to-side.
- Side raise or side raise from a side plank.
- Clamshells using a resistance exercise band.
- Lying leg circles.
- Lunges or squats.
Bonus Flow (36:45):
- Infinity Stretch >> Dog Peeing Stretch >> Hurdle Stretch
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