The Worst Thing for Hip Pain (+ Hip Strengthening Exercises to Do Instead)

Summary by Krater

An Upright Health instructor explains why avoiding movement due to hip pain causes muscle atrophy and demonstrates four simple bodyweight exercises—hip circles, hip extensions, hip flexion, and adductor strengthening—that can be done at home using a wall for balance to build hip strength and mobility.

From the video

Answers: What are the best exercises to do at home for hip pain without any equipment?

• hip pain causes and myths
• muscle atrophy prevention
• hip strengthening exercises
• hip mobility routines
• ATM always think muscles

Exercises

• hip circles · wall · 5 reps per side
• hip extension · wall · 5 reps per side
• hip flexion · wall · 5 reps per side
• adductor strengthening · wall · 5 holds per side
• forward fold · bodyweight · 5 reps

What it concludes

• Surrendering to atrophy by stopping hip movement is the worst thing you can do when experiencing hip pain.
• Orthopedic models often falsely blame structural damage on x-rays and MRIs for hip pain that is actually muscular.
• Always think muscles: focusing on muscle movement and strength is the most effective approach to overcoming hip pain for most people.