The first step to train your hip, to yield best results in terms of daily life activities and performance (in some cases), is to focus on hip activation exercises. They provide strength and mobility to the Gluteus Maximus muscles. This is because of the increased lethargy in people leading to long hours of sitting and avoiding physical activity. According to a researcher, Stuart McGill, spending too much time sitting, leads to gluteal amnesia. This means that the gluteal muscles go to sleep and their functional activity can become impaired. In this condition, other muscles such as the lumbar extensors and hamstrings take over the job. However, these muscles are designed to only support the working of the gluteus muscles. Excessive strain on these muscles leads to hampered mobility patterns and may lead to falls. Therefore, hip activation is very important as a part of hip training to prevent falls. The most useful exercise for hip activation is the single-leg hip lift.
SINGLE LEG HIP-LIFT
The single leg hip-lift is performed by lying down on the floor with legs bent and lifting one foot off the floor. Lifting your hips up in the air helps concentrate on contracting the gluteal muscles. This should be repeated after two to three second intervals. It is advisable to perform 2-3 sets of 8-12 reps on each side. This exercise should be preferably performed after waking up from sleep or long hours of sitting, a requirement for muscle activation.
One of the most important causes of falls in all age groups is hip stiffness. This exercise, as a part of hip training, provides tips to keep your hips mobile and improve overall performance in daily life. It focuses on developing unrestricted range of motion in your hip joint. Hip mobility can be increased by following routine exercises on daily basis such as Split Squat and Lateral Squat. Apart from these exercises as part of hip training, individually customized programs, especially for athletes (based on their activities), and older adults (based on their individual impairment), should be followed to minimize the risk of falls.