Recently tweeted about my mom and her hip issues.
I’ve been treating some stiff/weak/painful hips lately and I have a go-to program that I’ve been using variations of the everyone that’s been pretty successful. Figured I’d share it with you all:
BASIC HIP PROGRAM (videos linked)
A1 Shin box 5x/side
A2 Side plank 5x breaths/side
3 sets of the superset
B1 Single leg bridge 3x 15-20/side
C1 Sidelying hip abduction on the wall 2x20/side
D1 Wall March 15/side
D2 Adductor Plank 5 breaths/side
3 sets of the superset
HOW TO
You’d do A1/A2, then B, then C, then D1/D2. This can be done 1-3x/week.
The good thing about any of the above exericses is I can REGRESS them to something easier or PROGRESS them to something harder.
I’d also add in things like squats, lunges, RDLs, and other plyos, but this is enough to get started. You can even add in upper body work to it. This isn’t that much different than my Easy Home Lower Body Program, and not much different for what I give folks for remote programming.
Give it a try, or give it to your elderly parent.