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20 Exercises To Work on Hip Strength and Mobility

Your hips—those ball-and-socket joints—do a lot of work all day. Taking care of them through hip exercises that strength and stretch can improve your range of motion and posture.

When you are ready to get your hips strong and mobile, try these 20 hip exercises to strengthen them, reduce pain and discomfort, and keep you functioning at your best.

Use the following routine created by Wilkens to warm up. Then, strengthen key areas of the hips using different exercises. Add the workout to your routine twice weekly for the best results.

Your hip is a ball-and-socket joint that balances your upper body while standing and walking. Your hips provide the stability that supports you as you move daily.

"[The hips] take on standing stress, sitting stress, and stabilizing stress," Chelsey Wilkens, NASM-CPT, a trainer at Soho Strength Lab in New York, told Health. "Adding strength to the part of your body that gives you the greatest support will improve your ability to move throughout daily tasks without hesitation."

When a person has tight hips, it generally means that they have been sitting a lot, like at a desk job working on a computer all day, said Wilkens. Some evidence suggests that sitting for long periods can reduce hip extension and cause stiffness.

"By doing active stretches before or after sitting for extended periods, you'll help relax the area, feel less tight, and allow yourself to sit comfortably for longer," said Wilkens. "This will also help protect you from injuries."

When the hip tightens, it can stress the low back or the knee joint. Research has found that tight hips can alter posture and gait, or how you walk, and lead to injuries. Hip strength and mobility can help improve movement patterns and posture. 

"If one joint isn't working as it should—say, the hips are tight and immobile—this can cause stress for the joint above or below it," explained Wilkens.

Arthritis is inflammation and swelling in one or more joints, causing painful symptoms. As a result, people with arthritis may find certain daily activities hard. Strengthening and stretching your hips helps increase your range of motion, alleviating pain and making those tasks easier.

In a study published in 2017, people with hip osteoarthritis (OA) saw a significant decrease in pain after a 12-week exercise program. OA is a type of arthritis that causes the joint and bone to deteriorate.

Some people may need to take precautions while doing hip exercises. For example, you may need to slowly add new exercises into your routine if you have arthritis or painful joints. By doing so, you will get your body used to the activity.

Start by exercising for three to five minutes twice daily, then slowly add more time. You may need six to eight weeks to adjust to new activities.

You will want to go easy on your joints, so ensure your activity is safe. Adjust your movement if symptoms like pain, stiffness, or fatigue flare up.

Before starting a new exercise routine, talk with a healthcare provider to be sure it's safe for you. A healthcare provider can advise certain hip exercises, depending on your range of motion and goals.

Talk to a healthcare provider right away if you notice symptoms like:

It's always good to start stretching exercises before moving on to other, more intense ones. Stretching will get your blood flowing and increase your flexibility as it warms up your muscles. Warming up your body before exercise helps you avoid injuries.

Hold the stretch for 30 seconds and repeat the stretch for three reps if you do any of these exercises to increase flexibility.

Repeat the movements on the left side. Continue alternating for five reps on each side.

Switch sides, then repeat each stretching movement for 10 reps on the left side.

Repeat this slow and steady stretch for 15 reps.

Repeat this movement for five reps.

Repeat the stretch for three reps. Then, switch sides, crossing your other ankle in front of your knee.

Move back into the all-fours position, then switch legs to repeat the stretch on the opposite side.

Hip strengthening exercises will build the muscles in your hips, thighs, and glutes. These are all large muscle groups that burn a lot of calorie energy.

Hip exercises help maintain or improve posture and movement. At the same time, those exercises reduce hip and lower back discomfort from long hours of sitting or standing.

Repeat the exercise on the opposite side.

Repeat the exercise for 10 reps, then switch legs.

Repeat for 10 reps, then switch legs.

Repeat the movement for 10 reps, reposition the band, and repeat on your other leg.

Repeat for 10 reps, then switch sides.

Push through your feet to stand back up. Repeat for 10 reps.

Push through heels to stand back up, then repeat for 10 reps.

Repeat for 10 reps, then switch legs.

Repeat for 10 reps, then switch sides.

Repeat for 10 reps, then switch sides.

Repeat for 20 reps. Do 10 reps on each leg with a squat between each.

Repeat for 10 reps before you place your right foot back down to switch sides. Repeat for 10 reps on the left side.

Repeat for six reps, then switch sides.

Repeat twisting to the left. Continue alternating twists, with a squat jump in between, for 10 reps.

Your hips do a lot of work, supporting and stabilizing your upper body while standing and walking. Many people have tight hips from sitting for long periods. Others may have painful hip joints due to arthritis. By doing these hip exercises, you can strengthen and stretch your hips to improve your mobility and reduce pain.

Pump-and-dump scheme: What it is and how to avoid one

A pump-and-dump scheme is a form of market manipulation and financial fraud in which members of a group buy a security and then convince others to buy it, too. The point is to illegally “pump up” the price of a stock, cryptocurrency or other type of hyped investment. But before long, the price rapidly retreats and the pump-and-dump scheme quickly turns into a dump.

CONSTELLATION BRANDS, INC.

A pump-and-dump scheme usually goes like this: a group of insiders plans to buy a particular stock, like a penny stock, which are riskier types of equities. The insiders then spread false or misleading information about the company to increase the demand for the stock and drive up the price.

When the stock price is high, the insiders sell their shares, pocketing profits. But as soon as insiders sell their shares, prices drop dramatically. This is when the majority of investors, who bought on the rise, are left with plummeting or even worthless shares that they may not be able to liquidate quickly.

The best way to avoid a pump-and-dump scheme is to understand how these schemes work. Here’s how to recognize these scams and steer clear of them.

Pump-and-dump schemes can happen in various types of investments. Always do your research to ensure you know what you’re investing in and that it’s legitimate.

If you’re considering putting money into a hot, new cryptocurrency for example, research the developers (the team behind the project) and any product or service being sold to investors. Look for reviews from third-party websites to get a sense of what others are saying about the project. If you have any doubts about the legitimacy of the investment, look to invest elsewhere.

Pump-and-dump schemes are often based on hype and speculation rather than sound business or investing practices. For example, the sentiment behind a particular stock may not make much sense. The company might be in the red or have minimal revenue, but the stock price suddenly shoots up. If you can’t explain why the price is rising, it might be a sign that the price is too high or that you’re looking at a pump-and-dump scheme.

Remember that when you invest, you’re betting on the future of the company. Be wary of companies that are not yet profitable and ask yourself why you’d consider investing in them.

It’s also important to remember that stocks can rise and fall. If you’re looking at a stock with a high price, keep in mind that stocks can also drop and you might soon face losses.

A pump-and-dump scheme relies on hype and a heightened sense of urgency. The hype often comes from a third party, such as a newsletter or social media account. If you’re looking at an investment and the person who’s hyping it isn’t someone you trust, the hype may be part of the scam.

Pump-and-dump schemes rely on investors who are willing to believe that a stock will run up in price. By doing your homework, you can identify whether a stock is likely to be a good or poor investment.

Look at a company’s financial statements and earnings reports to learn if the company is making money and if it’s on a trajectory to grow. You’ll also want to look at the competitive landscape to determine how well the company can compete.

Watch for warning signs of a potential pump-and-dump scheme, such as high valuations or a lack of earnings.

Pump-and-dump schemes rely on a heightened sense of urgency and a fear of missing out (FOMO). These schemes rely on people wanting to get in on the action and fearing that the opportunity will soon pass them by if they don’t act.

Editorial Disclaimer: All investors are advised to conduct their own independent research into investment strategies before making an investment decision. In addition, investors are advised that past investment product performance is no guarantee of future price appreciation.