Hip exercises for senior citizens are a common method of rehabilitation following hip replacement or resurfacing, as well as maintaining mobility and range of motion for overall general health and wellness. Many seniors may also benefit from hip exercises to relieve pain and to help prevent falls. Hip exercises can be weight-bearing, which helps prevent osteoporosis, according to the National Osteoporosis Foundation.
Low-Impact Weight-Bearing Exercise
Low-impact, weight-bearing exercise such as walking is an effective exercise for seniors to maintain hip strength and stability, according to the National Osteoporosis Foundation. Other low-impact methods of weight-bearing exercise include elliptical trainers and stair-stepping machines found in most gyms. Activities like dancing, shuffle board and mall walking are also effective and inexpensive ways to get out and exercise the hip and pelvis.
Hip Extensions
A senior can exercise not only the hip joint for strength and support, but also exercise the muscles of the lower back and buttocks by performing hip extensions, says exercise physiologist Manny Castro from ExpertVillage.com. Stand behind a chair or table, feet closer than shoulder distance apart, roughly 18 inches from the chair back or table. Keep the back straight and the lower abs pulled inward. Slowly extend the left leg behind you, lifting about 12 inches off the floor or as far as comfortable. Hold the position for a second or two and then slower lower. Castro suggests eight to 12 repetitions on each side.
Standing Hip Abduction
Work the side range of motion for hip strength by performing standing side hip abduction exercises. Abduction means away, so this exercise moves the hip away from the center of the body. Stand beside a chair, one hand holding onto the back of it for support. Start with the left side facing the chair. With feet shoulder width apart, slowly extend the right leg away from the body. You should focus on keeping the back and knee straight. Lift the leg up as far as you can without discomfort, hold for a couple of seconds and then lower. Do this exercise five to 10 times on each side, without feeling pain.
Front Facing Hip Flexion
This hip strengthening exercise works the front of the leg and hip. Stand beside a chair, one hand holding onto the back for support. Your left foot should be directly beneath the left shoulder for adequate support. Placing your right hand on your right hip, slowly lift the right leg, knee bent, until the knee is raised almost to hip level. Hold the lift for a few seconds and then lower. Turn and repeat on the other side, performing five to 10 repetitions if you can without discomfort.
About this Author
Denise Wang is an experienced freelance writer and editor. She has written professionally for seven years, and is a published fiction author. She regularly provides content for health-related and elder-care websites. She is currently completing coursework for a degree in health information management from Penn Foster College.
