Dealing with hip pain shouldn’t mean giving up on the activities you love. For seniors, staying active is essential for physical health, maintaining independence, and preventing falls. Targeted simple exercises and stretches, like side leg raises and hip rotator stretches, are among the most effective ways to manage hip pain and regain confidence.
Senior living communities support seniors’ holistic health to help solve challenges like hip pain. At Holbrook, however, we go above and beyond with WellFIT classes that empower residents to live their healthiest, most fulfilling lives. Our comprehensive Steady Steps program pairs seniors with a Certified Personal Trainer to reduce fall risks and improve balance.
How Exercises Help Relieve Hip Pain
Hip pain often results from weak muscles, stiffness, or reduced range of motion. Proper exercises can:
- Strengthen supporting muscles around the hip joint to provide better stability.
- Improve flexibility to reduce stiffness.
- Enhance blood flow, promoting faster healing and reduced inflammation.
But that’s not all. Staying active as you age isn’t just about minimizing pain; it’s also an effective way to prevent falls, which can have serious consequences for seniors.
How Exercising Reduces Fall Risks
Strong hips mean better stability. Experts say fall prevention is directly linked to lower body strength and balance. Hip exercises not only build muscle, but also train coordination and reflexes, ensuring swift reaction to uneven surfaces or unexpected slips.
Holbrook’s SteadySteps Program is explicitly designed to reduce fall risks in seniors by incorporating personalized fitness routines and professional guidance.
The Numbers Don’t Lie
- Targeted exercises cause fall risk drops by up to 52%.
- Gait improves by 26%, making movement smoother and safer.
- Overall sensory balance improves by 85%, according to participants in the WellFIT programs.
Now, let’s focus on exercises you can incorporate into your routine.
Exercises to Strengthen Hip Muscles for Seniors
1. Bridges
- What it does: Strengthens glutes and stabilizes hip muscles.
- How to do it:
- Lie on your back with your knees bent and feet flat on the ground.
- Lift your hips upwards, forming a straight line from knees to shoulders.
- Hold for 3–5 seconds, then lower back down.
- Repeat 10–12 times.
2. Side Leg Raises
- What it does: Targets outer hip muscles for better stability.
- How to do it:
- Lie on one side with your legs stacked, one on the other.
- Slowly lift your top leg about 12–18 inches, keeping it straight.
- Lower with control.
- Repeat 10 times on each leg.
3. Standing Hip Flexor Stretch
- What it does: Loosens tight hip flexors and reduces stiffness.
- How to do it:
- Stand with one foot forward and the other back in a lunge position.
- Keep your back upright as you bend the front knee and push your hips forward.
- Hold for 15–30 seconds and switch sides.
These strengthening exercises are foundational to creating strong, healthy hips. However, flexibility plays an equally important role in hip health.
Exercises to Stretch Hip Muscles for Seniors
1. Hip Rotator Stretch
- What it does: Relieves tightness in the hip rotators, improving range of motion.
- How to do it:
- Sit on a chair and rest your right ankle on your left knee.
- Gently press down on the right knee while leaning forward slightly.
- Hold for 20–30 seconds, then switch sides.
2. External Hip Rotation
- What it does: Opens up and stretches the outer hips.
- How to do it:
- Sit on the floor with both knees bent and your feet flat.
- Place one ankle over the opposite knee and gently press the raised leg outward.
- Hold for 15–20 seconds, then switch sides.
3. Hip Flexor Stretch
- What it does: Loosens tight flexors, reducing stress on the hip joint.
- How to do it:
- Kneel on your right knee with your left foot forward, creating a 90-degree angle.
- Push your hips forward slightly until you feel a stretch.
- Hold for 20 seconds, then switch sides.
These stretches are perfect to cool down after strengthening exercises and ensure your hip muscles remain flexible and pain-free.
Holbrook’s WellFIT Classes Reduce Fall Risks
If you’re looking to improve your recovery and fitness, Holbrook’s WellFIT program is here to support you. These classes and programs are not just about exercises; they provide a comprehensive approach to wellness for seniors.
1. WellFIT Classes
Holbrook offers group fitness classes tailored to seniors, making exercise accessible and engaging. Options like water aerobics, strength and stability classes, and balance and core sessions combine fun with results.
2. SteadySteps Program
Holbrook’s 15-week SteadySteps program is explicitly designed to reduce fall risks and empower your aging experience. It focuses on improving your balance, gait, and overall mobility through data-driven assessments and targeted exercises by pairing you up with a certified personal trainer to support you daily.
Some of our residents who have participated in this program have reported:
- Up to 52% fall risk reduction
- Up to 26% gait improvement
- Up to 85% improvement in sensory balance
- Up to 30% increase in single-leg balance
3. Hydrotherapy
The hydrotherapy program at Holbrook is a standout feature of WellFIT. Using state-of-the-art saltwater pools, these sessions combine water’s buoyancy with expert-led exercises, significantly reducing joint stress while strengthening muscles.
4. On-Site Spa
Relaxation is just as important as exercise for recovery. Holbrook’s world-class spas offer the perfect environment to unwind after a workout, with amenities promoting physical and mental well-being.
Holbrook is committed to keeping seniors strong, mobile, and independent. Our personalized approach ensures you get the help and tools you need to stay active and pain-free.
Start Moving Toward Pain-Free Hips Today
At Holbrook Decatur, we understand that managing hip pain doesn’t have to be overwhelming. Fortunately, regular, targeted exercises can help strengthen your hips, improve your balance, and reduce your fall risk. By incorporating these exercises into your routine and considering the benefits of programs like Holbrook’s WellFIT, you can enjoy a healthier, more active lifestyle.
Contact us today to learn more about how our whole-person-centred wellness and fitness programs can benefit your loved one.
