Ease Hip Pain

Want to age strong and injury-free? Healthy hips are key, says Liz Davis, M.A., a Columbus, Ohio–based exercise physiologist. Show yours a little TLC with these top stretches

DOORWAY LUNGE 

1. Stand roughly 1 to 2 feet in front of a doorway with your feet shoulder-width apart, toes and knees facing forward. 
2. Raise your arms to shoulder height. Bend your elbows so your palms press against the frame. This is your starting position. 
3. Bending forward slightly, move your left foot forward, knee slightly bent, until you feel a stretch in your right hip and upper thigh. Hold for 10 to 15 seconds. 
4. Return to starting position. Switch sides. Repeat 3 times.

 HIP CIRCLES

1. Lie flat on the floor. Bend your right knee. Keep your left leg straight, foot relaxed. This is your starting position. 
2. Lift your left leg 45 to 50 degrees. Move your leg counterclockwise in a smooth circle. Perform 5 circles. Switch directions and perform another 5 circles. 
3. Return your leg back to starting position. Switch legs and repeat the same sequence. 

Side leg lift 

1. Lie on your side, back against a wall. Keep your torso still and your belly button drawn in. Don’t rotate your hips. This is your starting position.
2. Lift your top leg toward the ceiling, keeping your leg straight, your foot flexed, and your toes parallel to the ground. 
3. Return your leg back to starting position. That’s 1 rep.
4. Do 5 reps on each leg.