2023-05-15 06:02:02
The hip joint is supposed to be strong enough to support the weight of the body.o during all kinds of activities, from running and jumping to standing and sitting for long periods. Your hip joint must also be mobile enough to allow you to perform all kinds of movements, from the dance floor and the garden to the hiking trail and the surfboard.
But joint strength and mobility cannot be taken for granted. Without consistent use and maintenance, you will lose strength and mobility in the muscles that make the joint work efficiently. This becomes especially true as you get older and reach middle age. The hip is a ball-and-socket joint where the head of the femur (upper leg bone) sits in the acetabulum, a socket in the pelvic bone. The joint should move smoothly in all directions. If not, you have work to do. (Remember here exercises to avoid hip injuries).
Too often, men over the age of 40 pay more attention to preserving and protecting their muscles, if they have any, than to maintaining their bodies. This maintenance does not require much, except for injuries; Two sets of 10 reps each set, done twice a week, will go a long way in keeping your hips moving efficiently and pain free.
How to do the quadrupedal hip rotation
-Start on all fours, hands directly under shoulders, knees directly under hips.
-Keeping hips stable and knees bent at 90 degrees, raise right leg until thigh is almost in line with body. Turn your knee out so it flares out to the side, then bring it forward so it’s slightly in front of your left leg.
-Repeat the movement for 10 repetitions.
-Reverse the movement, bring your right knee forward, then turn it to the side, before returning to the starting position for another 10 repetitions.
-Repeat the movements with the left leg.
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