Are your hips and knees feeling stiff, achy, or even painful? Noticing more discomfort in your joints when standing up and moving around? If so, you’re not alone.


Get Your Hip & Knee Joints Moving!

This quarantine has taken a toll on many people’s bodies, as it has become much more difficult to maintain the same levels of physical activity at home. However, getting exercise is still very important – especially for your hips and knees!


Your hips and knees were made to move, and when we sit around without exercising them, they can lock up, become tight, and result in discomfort. You may be wondering how you can get the same workouts in your lower extremities without gym equipment – well, we’ve got you covered! Follow the exercises below for both relief and prevention for hip and knee pains – and, as always, if you have any questions about these exercises, don’t hesitate to call or message us. Doing any of these exercises correctly is very important. You shouldn’t experience any pain with these exercises.  If you do, please schedule a Free Pain Assessment.

Try these simple 5 exercises


#1 Hip Circles

Hips bothering you while stuck at home? Try some Hip Circles! This easy-to-do exercise is exactly what it sounds like – simply lie on your side, raise your top leg and rotate your hip in a circular motion. Then, switch to the opposite direction. Begin by doing 3 reps of 10 with both legs – your hips will be feeling better in no time! Make sure your hip stays slightly forward. DON’T ROLL YOUR HIP BACKWARDS, keep them pointed straight.

Here is a video for your reference: https://vimeo.com/354635534/ed456c310a

#2 Standing Hip Flex/Abduction/External Rotation

This one will surely get your blood pumping! Begin by standing up straight and then lift your right knee up at a 90-degree angle in front of you. Then, rotate your right leg sideways, hold for a couple of seconds, and then drop the leg down until the foot hits the floor.  Return to starting position and repeat.  Complete 3 sets of 10 repetitions.  Repeat these same instructions with your left knee. 

Here is a video for your reference: https://vimeo.com/398211318/e408af2c5c

#3 Mini Squat with Ball

Begin standing with a ball (soccer/basketball/swiss exercise ball) between your back and the wall.  Slowly bend at your hips and knees, rolling down the wall into a squatting position. Then roll the ball back up and repeat. Do 3 sets of 10 repetitions.  Make sure your knees do not bend forward past your toes and do not arch your back during the exercise. 

Here is a video for your reference: https://vimeo.com/252551745

#4 Standing Thigh (Quad) Stretch

Begin in a standing upright position ideally holding onto a stable object for support.  Bend your knee and grab that foot with your hand, pulling it toward your body and pushing your hips forward until you feel a stretch in the front of your thigh.  Hold this position for 30 seconds and repeat 4 times and then repeat on the other leg.  Make sure to keep your back straight and maintain your balance during the stretch.

Here is a video for your reference: https://vimeo.com/252551745

#5 Piriformis (Butt) Stretch

Begin lying on your back with one leg bent and your other leg straight.  Pull your bent knee toward your opposite shoulder and hold.  You should feel a stretch on the outside of your buttocks.  Make sure you keep your back flat against the bed/floor during the stretch.  Hold each stretch 30 seconds and repeat 4 times on each side.

Here is a video for your reference: https://vimeo.com/235367794

Don’t forget…

Always stretch after you have done the above exercises to properly cool down your muscles. Learn more about stretching here.

Questions?


Looking for more assistance with these exercises? No problem! If you have any questions about how to perform these exercises or add more into your daily routine, call or message us at any time. You can even schedule a FREE virtual assessment. We are here to help you remain active, safe, and healthy at home! Again, please call us if you have any questions.