Improve your hip joint’s range of motion with two drills you can do anytime, anywhere.
If your hips aren’t the MVP of your body, they’re certainly in the running. Think about all they do: support your upper body, help you stand, and allow you to move your legs in different directions.
To do all that work, it takes many different parts, including bones, muscles, and the hip joint itself.
In this Fit for Life Challenge video, fitness expert David Jack guides you through two drills to improve your hip joint’s range of motion. “If you do this twice a week, it’s going to help those hips move, feel better, and be that hub that creates power through your body,” Jack says.
As always, follow any instructions from your doctor, especially if you’re recovering from a hip injury. If you fear you have an injury—for example, you’ve recently fallen or tripped and landed hard on one leg—or have balance challenges, check in with your doctor.
What You’ll Need
All you need is some safe, clear floor space next to a wall.
What You’ll Do
You’ll start with the rooster claw, which mimics a running or pedaling motion. You’ll finish with the 3-way knee drive, which helps your hip rotation. For both, you’ll be standing on one leg (with support from the wall), so you’ll also work on your stability.
Time to Talk to Your Doc?
If you continue to experience pain, checking with your doctor can help you get the right diagnosis and treatment. To make a conversation with your doctor easier, jot down your symptoms:
- Where you are experiencing the pain
- When the pain started and how often it occurs
- Any other symptoms you are experiencing
Bring these notes along with a list of all your medications to your appointment.
Note: The exercises in this workout may be different or more advanced than those you’ll experience in a SilverSneakers class. Please consult your physician before beginning a physical activity program to make sure it’s safe for you.