How to Strengthen Hip Joints

Many people tend to get arthritis in their hips as they age. But they don't have to. Increasing flexibility in the hip flexors is the key to keeping your hips strong. Here's a stretch that looks easy, but when done properly is quite a challenge. Do this at least twice a week to get your hips in top shape.

Things You'll Need

• Padded floor surface or exercise mat

Instructions

1. Lie down on the floor or mat with knees bent and feet on the floor. Keep head and back relaxed on floor.

2. Take your right leg and cross the right ankle over the left leg at the knee. Your left leg should still be bent and foot flat on the floor. Interlace your hands around your left leg. With back and head still on the floor, lift the left leg up and use your hands for support. Pull the leg back towards your body as much as comfortably possible.

3. Hold the stretch. You should feel the stretch in your right glute and hip.

4. Return to starting position. Now reverse the posture, taking your left ankle and crossing it over your right leg. Pull your right leg back towards your body and hold the stretch.

5. Repeat three to five time on each leg, holding each stretch for at least 10 seconds. A stretch has to be held for 10 seconds in order to force more blood flow to the joint. This move increases circulation in that area, which keeps the joint strong.