Pain in Hip? Simple Exercises You Can Do At Work
January 17, 2011 by Eric
Filed under Fitness and Exercise
For those who suffer hip pain, there are ways to reduce the severity of pain during the workday. You can do these easy exercises right at your desk and when the day is done, you will feel a lot better.
These quick and simple exercises can help reduce pain in your joints, and require so little space you can comfortably do them at your desk.
Exercises That Help Control Hip Pain
Exercises that work the quadriceps muscles at the front of the thigh, stretch the hamstrings (back of thigh), in conjunction with doing squats, can also help reduce the pain in hip.
The following basic exercises can be done quickly a couple of times a day and will only take a few minutes.
Hamstring Deep Stretch:
• With your right leg stretched forward in front of the left, stand next to your desk.
• With both hands placed on the right thigh, bend the left knee and bend forward at the waist.
• Deepen the bend at your middle and press more firmly over the left knee until the right hamstring can be felt to stretch more deeply. This position should be held between 10 and 15 seconds, then switch legs and repeat.
Quadriceps Stretch:
Again, standing up next to your desk, bend your left knee bringing the heel of your left foot to your buttock. Keeping both knees together, hold your left foot with the left hand.
• By pulling your left foot even closer to the buttock you extend the thigh more deeply but stop at the point that you experience any pain.
• Try to make sure the heel makes contact with the buttock; repeat several times until the thigh feels loosened.
• Repeat this exercise with the right leg.
Wall Sits:
• Stand with your back against a wall, and your feet slightly apart (approximately 16 inches from the wall).
• Slide your rear end slowly down the wall until your knees form an angle of approximately 90 degrees (no more) with your thighs, and imagine that you are sitting in a chair with your back against the wall.
• Remain stationary for around 30 seconds, then slowly slide back up the wall to a standing position, legs straight.
Do this three times.
Hamstring Curls:
• Standing behind your chair, rest your hands on the top of the chair for balance.
• Shifting your weight to the left leg with the left knee bent slightly, curl your right foot behind you.
• Bring the right foot up to your buttock, then straighten the leg and return the right foot slowly to the floor.
•Repeat this exercise 12 to 15 times on each leg.
Sitting Hamstring Stretch:
• While sitting in your chair, slide your hands with palms up beneath the right thigh.
• Using your hands, pull your knee up to your chest and then stretch the leg out forward.
Repeat 3 to 5 times for each leg.
Repeating these simple movements several times throughout the day will relieve tension build-up and will help you stay limber while easing your joint pain. Remember to have a regular exercise routine set up at home to insure your body gets a regular and thorough workout.
I believe it is important for people to create a healthy mental environment in which to accomplish daily tasks.
- Darren L. Johnson
Photo Credit: Cushing Memorial Library and Archives, Texas A&M
