Hip Bursitis Exercises For Seniors Archives

If you are a senior struggling with hip flexibility or soreness, try these exercises for relief!

Sit To Stand

Start by sitting on a chair with a firm surface.
Lean your body forward until your nose lines up with your toes.
Using your legs, push yourself up from the chair.
Try to do this without using your hands to push up from the chair.
Squeeze your glutes at the top to fully extend your hips once you are standing upright.
Hold the position for one second.
Push your hips back and lower yourself slowly back onto the chair.
Refrain from simply plopping down.
Do 10 repetitions.

Butterfly Pose

Sit tall on the floor, straight up with perfect posture.
Bend your knees, ensuring the soles of your feet touch at the center while in the butterfly position.
Grab hold of each foot with your hands, with an erect spine.
Inhale, then exhale as you lower your torso forward.
Hold when you feel this stretch.
Hold this pose for one minute.

Standing Hip Abduction

Stand in front of a structure that can support you, such as a table, wall or chair.
Kick one leg out to the side, keeping it straight.
Keep your body upright the entire time.
Hold for one second, then return back to the starting position.
Repeat the motion with the opposite leg.
Perform 10 repetitions with each leg.

Half Bridges

Lay down with both knees bent.
Place your arms at your side for some extra support.
Lift your hips and lower back off the floor slowly.
Keep your upper back and shoulders on the floor during this exercise.
Hold for about 5 seconds.

Standing Hip Flexor

Begin the pose by standing with your feet apart and hands on your hip.
Put your left foot forward, about the length of one foot.
Bend your left knee slowly and lift your right heel off the floor.
Lean forward and squeeze your right glute.
Do this for about 30-90 seconds.
Repeat this motion on the opposite side.

Mini Squats

Begin by standing upright with your feet located shoulder-width apart.
Feel free to use a chair, wall or table for extra support.
Keeping your feet flat on the floor, begin to bend your knees and lower your body into a squat position.
Lean your torso forward, but keep your back straight at this point.
Once your knees are bent beyond your toes, hold the pose for 5 seconds.
Repeat the motion 5-10 times.

Straight Leg Raise

Lay flat on your back, bending one leg and keeping the other leg straight.
Breathe in and start to lift the straight leg up until it matches the height of the bent leg.
Exhale and lower the leg back to the ground.
Repeat this motion 10 times with that leg.
Repeat with the opposite leg.

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