Stretch Exercises to Alleviate the Pain of Hip Bursitis

Hip Bridges

The main goal of performing hip bridges is to engage hip glutes, flexors, quadriceps, and hamstrings. These muscles play a very crucial role in helping the hip joint. For this reason, hip bridges are an appropriate exercise for obtaining hip strength.

When performing this exercise, no equipment is required. The only equipment needed for hip bridges is the yoga mat, which can be improvised for a different material. Hip bridges work on muscles like the quadriceps, glutes, lower back, hip flexors, and hamstrings.

Here are the steps that should be followed for hip bridges:

  • Lie flat on the back of the body with the feet flat on the floor. Ensure that it is close to the buttocks and keep the legs bent.
  • Drive the entire body weight in a controlled motion through the heels to elevate the hips to make them in line with the knees and shoulders.
  • Individuals who perform this exercise should feel an upward driving motion in the hamstrings and glutes.
  • Move the hips back to the floor in slow motion.
  • Perform five sets of 20 different reps

When performing this exercise, individuals can decide to increase the hip bridges’ intensity by finishing five sets and above. However, please note that it’s crucial not to compromise on form and position when practicing this exercise. It may help an individual increase the intensity to a level where he or she may experience muscle failure.