Hip pain can be challenging, impacting your ability to move freely and enjoy daily activities. However, the right exercises can ease discomfort, improve mobility, and strengthen the muscles around your hips, helping you regain confidence in your movements.
At Retired & Fitter, we specialise in providing safe, effective exercises for women in their 60s, 70s, and 80s, tailored to meet your needs. Let’s explore how you can use gentle exercise to manage hip pain and how our 5 Day Focus - HIPS program can help.
Why Exercise is Key for Hip Pain Relief
When your hips hurt, it can be tempting to rest and avoid movement. While rest is important during acute pain, staying active with the right exercises can have significant benefits:
Reduce stiffness: Gentle stretching helps loosen tight muscles and improve joint mobility.
Build strength: Stronger muscles around your hips provide better support and reduce joint stress.
Improve balance: Regular movement enhances stability and reduces the risk of falls.
Boost circulation: Exercise encourages blood flow to the area, promoting healing.
Gentle Exercises to Ease Hip Pain
Here are some safe and effective exercises that can ease hip pain, many of which are featured in our 5 Day Focus - HIPS program:
1. Hip Mobility Moves
Exercises like hip circles or gentle leg swings improve the range of motion in your hip joint, helping to reduce stiffness.
2. Hip Stretches
Target tight areas with stretches such as the hip flexor stretch or a modified figure-4 stretch. These moves help release tension in the hips and surrounding muscles.
3. Gentle Strengthening Exercises
Strengthening your glutes and hip stabilizers reduces strain on the joint. Try side-lying leg lifts or bridge exercises for a low-impact way to build strength.
4. Balance Work
Incorporate simple balance exercises like standing side steps to build stability and support your hips during everyday activities.
Advice for Exercising Safely
To maximize the benefits of exercise and minimize risks, follow these tips:
Start slowly: Begin with short sessions and increase intensity or duration gradually.
Use support: Hold onto a chair or wall for balance if needed during standing exercises.
Avoid overdoing it: Stop if you experience sharp pain. Gentle discomfort during stretches is okay, but avoid pushing through pain.
Stay consistent: Regular practice, even just a few minutes a day, can lead to noticeable improvements.
How Retired & Fitter Can Help
If you’re looking for a structured, guided approach to managing hip pain, our 5 Day Focus - HIPS program is perfect for you. It includes:
Hip Mobility Class: Loosen up stiff joints and improve flexibility.
Hip Stretch Class: Target tight muscles with effective stretches.
Gentle Pilates for Hips: Build strength and mobility with low-impact Pilates moves.
Side-Lying Pilates: Strengthen your hips and stabilizers safely.
Stronger Hips Class: Focused on building strength for long-term support.
Each class is just 15 minutes long, making it easy to fit into your day. You can do these exercises at home, with clear instructions designed for older adults.
🔑 Getting started is easy—download the Retired & Fitter app, get access for £8.99, or choose a full membership for £9.99 per month for all our classes and Focus series. This isn’t just a fitness app; it’s a way to stay active, strong, and live your best life!
