Sitting too long? 3 exercises to keep your hips strong and pain-free

With self-goals in the heart and targets on the head, most people are stuck sitting at their desks all day long, churning out work constantly. While this might lead to applause or a rare promotion, did you know it's actually demoting your health? Hours upon hours hunched over your desk can lead to the gradual shortening and weakening of hip flexors, thus causing a backache that is as constant a companion as your work emails.

Hip flexors are a group of muscles at the front of the hips that allow the body to bend the knees and lift the legs towards the chest. They are vital for activities such as walking, running and climbing and can weaken with a loss of regular activity. This causes the lower back to strain to compensate for the movement and can cause pain that is unbearable and recurring. In a video shared on Instagram, a trainer shared a sign to look for in order to know if your hip flexors are weak and need more care. “If you can’t lift your knee toward your chest while standing or you struggle to get it high without leaning back, that’s a sign that your hip flexors might need a little care and attention,” he said while also sharing three exercises that can help strengthen the muscles.

Lie on your back on the ground with your lower back pressed into the floor. Now, slowly lift and bend your right knee at a 90-degree angle. Hold for three seconds and let it rest. Do these raises 10 times with each leg in one or two sets. You can also do them while standing, if lying down is too intense. The move focuses on the muscles around the hips while activating and stretching them. Once you begin excelling, consider adding a resistance band to the mix to increase the effects.

Sit on a bench or a chair with your knees bent at a 90-degree angle. While keeping the hips and the torso stable, lift your right knee as high as possible. Hold for five seconds and then lower gently. You can also apply extra resistance by pushing down on your knee with your hands. Repeat this five times on each side for 1-2 sets. This move not only trains your hip flexors but also regulates the hamstrings and calves, thus improving overall leg activity.

Kneel on your left leg and place your right foot on a stable platform such as a weight plate. While focusing on moving your hip flexors, lift your foot off the elevated platform as high as possible. Now, hold for three seconds and then lower with control. Do 5 reps on each side for 1-2 sets. With one knee bent, this raise puts a good amount of pressure on the hip flexors, increasing their movement and elevation.

A 2021 study published in the Archives of Gerontology and Geriatrics found hip flexor strength to be a primary determinant in the progression of functional capacity decline. Meaning, that weak and untrained hip flexors could limit your body's functional movement capacity in the future. Since these muscles are vital in all kinds of leg movements, keeping them active and trained is the best way to health. With these moves that you can do while standing in the bathroom or sitting at your desk, training the hip flexors can be extremely easy. A simple way to keep your hips strong and healthy.

The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen.