Floor stretching on its own typically falls short when helping individuals 55+ address hip strength. Stretches are meant to help your body feel good as you move through the full range of motion of each exercise.<\/p>\n
\u201cThese are non-weight bearing movements. In order to build strength, a good place to start is with your body weight alone, progressing to adding resistance with dumbbells, resistance bands, cables, or weight of choice,\u201d explains Stephanie Telibasa<\/a>, Owner, Doctor of Physical Therapy at House of Physical Therapy.<\/p>\n In addition, weight-bearing exercise is essential to decrease your risk of osteoporosis.<\/p>\n \u201cThere is evidence that starting a strength training program 2-3 days per week will slow the progression of osteoporosis as well,\u201d Telibasa says. \u201cSo, if you are worried about bone loss as you age, weight bearing and resistance training are beneficial over a stretching routine.\u201d<\/p>\n John White, Level 3 Sports Massage Therapist<\/a>, running expert, and qualified adult nurse, agrees, noting, \u201cIf you want better hip strength, and good long-term joint health, you need to rebuild muscle through smart (and consistent) resistance and balance work.\u201d<\/p>\n 6 Morning Exercises That Restore Hip Strength As you age, you have to put more work into your fitness routine than you used to.6254a4d1642c605c54bf1cab17d50f1e<\/p>\n \u201c[Exercises like the below,] combined with some stretching for flexibility, will help you keep your hips strong and mobile after you hit 55. As the exercises feel easier, try increasing the weight, reps and resistance to keep restoring and building muscles,\u201d White says.<\/p>\n According to Julie Dermer, CPT<\/a>, founder of The Reinvention Project and a longtime Master Instructor at SoulCycle<\/a>, \u201cWhat restores hips after 55 is gentle, strength, balance and coordination, done upright, the way your body actually moves. Stretching on the floor, while it has a place, does not rebuild strength. It may make your hips feel loose but not supported. Hips are meant to work standing\u2014walking, stairs, balance\u2014all upright.\u201d<\/p>\n Below, experts break down the best exercises you can do to restore hip strength as you age.<\/p>\n \tHip Hikes<\/p>\n \u201cThis movement is great for incorporating frontal plane movement since we operate in the sagittal plane most of our days\u2014walking, sitting, etc.,\u201d Telibasa explains.<\/p>\n Start with one foot planted on the edge of a yoga block or thick book, with the other foot lifted. (Place the surface near a wall for balance, if necessary.) Your standing leg will be the working leg.
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\nShrug your hip up toward the sky, maintaining level shoulders.
\nRelease, letting your foot pass lower than the step.
\nIn order to keep the movement in the hips, avoid bending your stance leg.<\/p>\n