Bursitis is an inflammation of the fluid-filled bursa sac which causes hip pain. A bursa sac is a small, gel-like pillow that sits between your bones and their connective tissues, acting as a sort of shock absorber.
What are the Hip Muscles?
The ball-and-socket joints of your hips are supported by a number of muscles including: 👉 Glutes 👉 Hip Flexors 👉 Adductors
Try these 9 exercises 👉
SYMPTOMS OF HIP BURSITIS:
👉Hip pain that is sharp at first and then becomes aching over time👉Hip tenderness which seems more generalized in the entire hip area👉Pain that gets worse after prolonged or repetitive activity👉Leg pain that extends from the hip down the side or back of the leg
1
GLUTE BRIDGE
Targets: glutes & hips Press palms firmly into the ground. Lift and lower the hips by squeezing the glutes.
2
GLUTE SQUEEZE
Targets: glutes & hips Modify to a smaller bench height. Lift the leg behind you squeezing the glute to press the hip forward.
3
LEG LIFT
Targets: Glutes & hips Focus on keeping BOTH hips squared to the ground. This will ensure proper hip alignment.
4
FIRE HYDRANT
Targets: Hip Flexors Similar to the leg lift, as you lift the hip to the side, stabilize the hips in the center for good form!
5
LATERALBANDEDWALK
Targets: hip flexors & quadsKeep tension on the bands as you walk side to side engaging the outer hip flexors.
6
SIT TOSTAND
Targets: quads & glutes Practice engaging the glutes and the hip flexors by doing a simple move you do all day - sit to stand!
7
SIDE LYING LEG LIFT
Targets: quads & hip flexors You can do this banded or without a resistance band. Adding the band will make it a little more challenging on the hip flexors.
8
SIDELUNGE
Targets: quads, glutes & hip flexors. Sink into the outer hip and glute to strengthen all the muscles around the hip.
9
CLAMSHELL
Targets: hip flexors Can do with or without a band. Keep the feet and toes together as you open up the hip.
SCREENSHOT THE WORKOUT
1. Glute Bridge 2. Glute Squeeze 3. Leg Lift 4. Fire Hydrant 5. Lateral Banded Walk 6. Sit to Stand 7. Side Lying Leg Lift 8. Side Lunge 9. Clamshell DO IT: Each exercise a total of 20 reps Repeat x 2 for an amazing circuit of hip stretches!
TAP BELOW FOR MOREON THE 9 BEST HIP STRENGTHENING EXERCISES FOR HIP BURSITIS!