Hip Exercises

• A good way to eliminate soreness in a particular part of your body is to strengthen it. Strong hip muscles are very important because they affect the positioning of the pelvis, which in turn affects the functioning of the lower back. If there is pain in any of these areas, it may be caused by weak hip flexor muscles. There are many exercises to strengthen your hip flexors.
  
  One very simple exercise that can be done on a bench or bed is called "jackknives." Sit on the end of the bench or bed, then lie down so your back is flat and your legs are parallel with the floor. The only part of your lower body that should be on the bench is your butt. Place your hands behind your head. Making sure your chin is up, lift your shoulders off the bench as if you were doing a sit-up. At the same time, bend your knees and bring them in toward your chest. Hold briefly, then kick your legs back out as you lower your upper body back onto the bench. Repeat this movement for three sets of 15 repetitions per set. You should feel a burn in both your hip flexors and your abdominal regions. If you feel unbalanced or are not able to do the exercise with your hands behind your head, start by placing your hands on the bench down by your butt. This should stabilize you more until you are able to bring them back behind your head.
  
  Another very good hip flexor exercise that can be done to strengthen your hips is called "scissors." Lie flat on your back on the floor or an exercise mat. Place your hands at your sides and straighten your legs. Tighten them by making your feet perpendicular to the floor. Lift one leg straight in the air so your legs are making a 90-degree angle. Try to keep your legs straight the entire time. When you have one leg parallel to the ground and one leg perpendicular to the ground, switch them and repeat the exercise. Hold each leg in the air for two to three seconds, then switch. Do this for three sets of 10 repetitions per set. You will feel burn in both your hip flexors and your abdominals.
  
  

Hip Stretches

• Stretching a muscle can also strengthen the muscle. An exercise called the "lunge" can both strengthen and stretch your hip flexor. Standing straight, place your hands behind your head and look forward. With one leg, take a large step directly in front of you and lower your body with your hips. Your back knee should be at a 90-degree angle and touching the ground. Your front knee should also be at a 90-degree angle. You should still be able to see your toes. Repeat this exercise stepping forward with your other leg. Do this eight to 10 times per leg for three sets.