Stop the Hippy Hippy Shake
Categories: Ask Fitz!, Fitness
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Q. Hi Fitz. My doctor told me that that I have "hip instability" and I should work on it, but I have not idea what to do. What types of exercises will improve the strength in my hips? Leena
A. Hi Leena, Great question. I'm sorry your doctor didn't recommend a few visits with a physical therapist, though. That probably would have given you the perfect solution for your situation. Having said that, I work on this a lot with many of my clients, and there are some pretty simple exercises you can do to make your hips more stable.
Give these two simple exercises a try and as long as you can do them pain-free, pursue each three times each week on alternating days.
Single Leg Straight Leg Dead-lifts: Stand on one foot with your other leg extended straight behind you. Keeping a flat back and both legs almost straight, slowly lower both hands towards the floor. Do this 10 times on one leg, and then switch to the other. Progress by increasing repetitions or by holding weights in your hands.
Bending on a BOSU: Place a BOSU or Versa Disk on the ground, dome side up. Stand on top of the BOSU dome on only one foot. If you need assistance, hold onto a sturdy wall or a friend. Once you're comfortable standing on one leg, bend at the knee and bend your upper body in various directions. Spend up to a minute on one leg before switching. Repeat several times.
There are a lot of things you can do to increase hip stability, but I find these to be the most simple and effective. Another easy thing you can do is to go for a walk or jog on a trail. The natural bumps of the earth will cause your hips to adjust as you move, allowing you to work them in a natural way while getting in a cardiovascular workout. Give this issue a decent and consistent amount of attention, Leena, and you'll avoid the back pain that often comes as a result of issues with your hips. Now Get to Work!
Punches & Kicks,
Note: The content presented in this Q. & A section is for informational purposes only and should not be viewed as medical advice or substitute for professional medical care.
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Reader Comments (Page 1 of 1)
jorn 12-31-2008 @ 11:36AM
ANd, Leena, when you're down that road to recover, use your new-found hip strength to apply a boot-to-the-head of your *cough* "doctor." You know, the guy who tell us said you needed to "do something" about a condition he found, but offered no advice about what that something would be.
Maybe he's just waiting for you to come back so that he can offer you addictive pain killers and maybe a nice, profitable surgery?
Anyway, I'd also add to the great advice Fitz gave you and suggest you might want to seek out a licensed Yoga instructor. Be careful that a Bosu ball workout *might* do you more harm than good at this stage. Take this slowly and you'll be better in no time! :)
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