As we age, maintaining mobility and strength becomes increasingly important to living a fulfilling and independent life. One area often overlooked but critical to our overall well-being is hip health. The hips are a central hub for movement, and poor hip function can lead to discomfort, decreased activity, and even injury. Let’s dive into why hip health matters, what a proper hip hinge is, the consequences of neglecting this vital joint, and exercises that promote healthy hips and pelvic floor function.

Understanding the Hip Hinge

The hip hinge is a foundational movement pattern that emphasizes proper use of the hips during activities like bending, lifting, or even sitting. It involves flexing at the hip joint while maintaining a neutral spine. A strong hip hinge protects your lower back, reduces strain on the knees, and enhances overall functional movement.

Why Hip Health Declines with Age

Hip issues are not uncommon as we grow older:

• Studies suggest that hip osteoarthritis affects nearly 10% of men and 18% of women over the age of 60.

• Sedentary lifestyles, lack of flexibility, and muscle imbalances exacerbate hip deterioration.

• Poor hip health can lead to falls, which are the leading cause of injury-related deaths among older adults.

The Impact of Neglecting Hip Health

When hips are weak or misaligned:

• Mobility decreases, making everyday tasks harder.

• Chronic pain can set in, particularly in the lower back and knees.

• Over time, poor hip function can lead to joint replacements, reduced activity levels, and overall decreased quality of life.

Exercises for Healthy Hips

Incorporating hip-strengthening and mobility exercises can help keep your hips functional and pain-free:

1. Glute BridgesHow to:

   • Lie on your back, knees bent, feet flat on the floor.

   • Lift your hips toward the ceiling, squeezing your glutes at the top.

   • Lower back down slowly.

   • Benefits: Strengthens the glutes, hamstrings, and pelvic floor.

2. Hip Flexor StretchHow to:

   • Kneel on one knee with the other foot forward in a 90-degree position.

   • Push your hips slightly forward while keeping your back upright.

   • Hold for 20–30 seconds on each side.

   • Benefits: Improves hip flexor flexibility and reduces stiffness.

3. Sumo DeadliftsHow to:

   • Use a barbell or kettlebell.

   • Position your feet wider than shoulder-width, toes slightly pointed out.

   • Hinge at the hips and lower to grab the weight.

   • Stand up, driving through your hips and glutes.

   • Benefits: Builds hip strength and reinforces the hip hinge pattern.

4. Side-Lying Leg LiftsHow to:

   • Lie on one side with your legs stacked.

   • Lift the top leg up, keeping it straight, then lower slowly.

   • Benefits: Targets the hip abductors for stability and balance.

Pelvic Floor Health and Its Connection to Hips

The pelvic floor plays a significant role in hip health. A weak or tight pelvic floor can contribute to poor posture, hip pain, and lower back discomfort. Exercises like kegels and deep diaphragmatic breathing can strengthen the pelvic floor and improve overall hip function. Check out our friend Bethany at Pelvic Harmony to learn more!

Taking Action for Lifelong Hip Health

Maintaining hip health doesn’t require hours in the gym. Consistency with mobility, stretching, and strengthening exercises will keep your hips in optimal shape. Whether you're 30 or 70, Investing in your hip health today can prevent discomfort and preserve your independence in the future.

#HipHealthMatters | #HealthyHips | #AgingWell | #MobilityForLife | #PelvicFloorStrength | #ActiveAging

For more tips on health and wellness, check out Health or High Water by Tripp Parks and Bret Huotari. Stay ahead of Aging and embrace a healthier, happier you!

Sources & Backlinks

• Harvard Health: Hip Osteoarthritis

• CDC on Falls

• American Physical Therapy Association: Hip Health

Originally Published on https://www.ascendperformancetraining.com/blog

Tripp Parks Author, Podcast Host, Gym Owner

My name is Tripp Parks. I am the author of the book "Health Profiling"; I co-own: Ascend Performance Training Center and business solutions, Kalevala Labs Supplements; co-own/host the podcast Health Or High Water. (ISSA Certified: Personal Trainer, Genetic-based Program Design, Nutritionist, Strength & Conditioning Specialist, and Elite Trainer)

With over 10 years of experience in the fitness industry. From playing professional football for the Rival Professional Football league, to working in genetics supplementation, personal training, nutrition and much more.

The latest I have been working on is developing the process my partner and I call, "Health Profiling". We are faced with one of the worst health epidemics ever seen before in human history and I wanted to come up with a way to fix it and thats where Health Profiling was born. Health Profiling is basically a new way of looking at health and wellness. The problem is when you go to a personal trainer they are going to solve your problems with workouts; a nutritionist will solve it with diet/supplementation, etc. The problem is no one is putting them together.

Just like when we invest our money, we diversify those funds. The same goes with our health and wellness. Health Profiling is about diversifying our health and wellness to all aspects. I look at everything for someones health journey (genetics, hormones, workouts, sleep, stress, mentality, etc.) that truly makes them healthy.

This all starts with genetics! Using genetic testing we can get a qualitative road map to apply Health Profiling to our daily life's!