This exercise will strengthen the muscles on the outside of your hip. These are important muscles for walking, stair climbing, maintaining our balance and cushioning our hip bones.
When you work the muscles around the hips, they place a load the bones. Over time (ie. we have to keep doing the exercises!), this will increase bone density and reduce your risk of a hip fracture.
Did you know that regular exercise is one of the best ways to avoid or reduce pain from arthritis?
By strengthening these and other muscles around the hips, you may experience less pain and discomfort from arthritis.
How to do the Hip Wrap exercise:
- Start sitting at the front of a chair with your feet and knees together
- Take your exercise band and wrap it flat around your thighs. Hold both ends of the band to keep it secure.
- Step your feet out to hip width apart (you should already feel some tension on the band)
- Sit up really tall, with good posture and your tummy muscles pulled in tight
- Push your knees out into the band and hold for 5 seconds (or less if you can't do 5 seconds yet)
- Don't hold your breath - count out loud if you can
- With control, gently release and take your knees back to hip width apart (your knees shouldn't come together)
- Repeat (up to 12 times, but start from 5 and build up if you need to)
- Make sure the band stays flat
- Pull up tall and keep your tummy tight
- Keep your feet flat on the floor
- Use a lighter or stronger band as needed