Strengthening for Sore Hips

It can be incredibly important when experiencing hip pain to incorporate strengthening as well as stretching. Often times when muscles aren't being used effectively, we will feel soreness as smaller supporting muscles step up to bat (and fail pretty quickly).

During pregnancy, with the increased weight of baby as they grow and the added strain on joints due to relaxin, hips are often the number one complaint. But remember, if hips are aching, try strengthening them first! Most of the time this will help to alleviate some of the discomfort you feel.
Add these five practices to your daily routine (or pick one or two to make it easy!) and begin to notice a huge difference in the hip pain you are experiencing (or visit our online yoga pregnancy yoga classes for practices to help the hips):

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• Clamshells: come to lay on your side, the best place to do this is up against the wall to ensure your back stays stable. Put a pillow, folded blanket or your arm under the head. Bend the knees in toward the belly like fetal position. Stack ankles, knees and hips. Top hand can rest on the middle of the top thigh. On an inhale, slowly lift the top knee, keep the ankles touching and the hips square (don’t roll back). On the exhale, slowly lower the top knee back down. As you get comfortable with the movement and want more challenge, the top hand can press on the middle of the thigh to give you some resistance as you work. Start with 15 on each side, and build up in increments of 5 as the hip gets stronger.
• Outer Hip Leg Lifts: come to lay on your side in fetal position with a pillow, folded blanket or your arm under your head. Bring the top arm in front of you to support your balance. Stretch the top leg out straight and then slide the heel back a few inches so it is in alignment with your tailbone. Lift the leg anywhere from 1-2 feet of the floor. Hold it there and begin tiny pulses lifting and lowering the leg a few inches in each direction. Keep the foot flexed and the inner arch of the foot parallel to the floor. If it is too difficult, bring the leg closer to the floor. If it is too easy, lift higher. Start with 1 minute on each side and increase in 15 second increments as the hips strengthen.
• Inner Hip Leg Lifts: come to lay on your side with the legs extended long. Have a pillow, folded blanket or your arm under your head. Pull the top knee toward the belly and then rotate the hip so the foot comes to the floor and the knee points to the ceiling. The top hand can hold on to the ankle of this foot for support. Flex the bottom extended leg foot and lift the leg up off the floor, it may only come a few inches, then lower it back down with control. Raise and lower for 1 minute on each side and increase in 15 second increments as the inner hips strengthen.
• Hydrant Lifts: begin in hands and knees. Please pad up the knees with a folded blanket or a doubled up yoga mat if the knees are tender. Press evenly into both hands and keep both arms strong and active. Press down into the left knee and hover the right knee just off the floor. Turn the toes out to the side and flex the foot toward your head. On inhale lift the leg, on exhale lower the leg, skimming the floor until the inner knees touch. Raise and lower with the breath going only so high as there is no discomfort in the back. Keep the left arm strong (it is easy to let this elbow bend) and keep the hips as square to the floor as possible. Complete 15 lifts on each side and increase in increments of 5.
• Hip Circles: (this is a great follow up to hydrant lifts). Begin in hands and knees padding the knees if needed.  Press evenly into both hands and keep both arms strong and active. Press down into the left knee and hover the right knee just off the floor. Swing the knee further back behind you and then out to the side, finally circling forward and back toward your the floor. Explore the range of motion in the hip joint, making the circles as large as feels comfortable for you. Complete 30 seconds in one direction and 30 seconds in the opposite direction. Do the second side.