Exercises to widen and strengthen hips

[Equi]

I had a fall 2.5-3 years ago and landed right on my hip. Now I have a lot of bother with it, esp when i'm stressed and tense. It can hurt in walk (as in me walking myself lol) and when riding it is constant niggling, particularly in trot. It feels as though it needs to be pulled and clicked if you get me. I plan to see a sports physio but until then are there any exercises that would work particularly on the hips?

 

[Kylara]

Not sure but it might help - this is an exercise I get my clients to do on and off horse during lessons.

Pull right knee straight up to just above 90 degrees. Then open and send leg out to the right side so it is in the same position but out towards the right side of your body instead of to the front. Then slowly lower knee and straighten leg out at the side of your body (slightly pointing toes) until your foot touches the ground. Then move foot back to center and facing front. Repeat with other leg. This works to open the hips slightly and stretch the leg. It works both on and off horse (but the downwards leg lengthening effect is less off horse ) and might help you a little But definitely go to a sports physio as there is probably a muscle/tendon/etc group that they can fiddle with to give you greater mobility

 

[chestnut cob]

Honestly I don't think I would do anything until you've seen a physio. You have an existing injury so I would want specific targeted exercises that you know are going to improve it, whereas you could do more damage doing stretches incorrectly (potentially). I have a prob with my right hip for which I see a physio periodically. I'd been doing yoga for years but not quite doing it right and unaware of where/ how I was compensating. It wasn't until I got physio and specific stretches, and became aware of exactly what my body was doing, that it really improved.

 

[Equi]

Honestly I don't think I would do anything until you've seen a physio. You have an existing injury so I would want specific targeted exercises that you know are going to improve it, whereas you could do more damage doing stretches incorrectly (potentially). I have a prob with my right hip for which I see a physio periodically. I'd been doing yoga for years but not quite doing it right and unaware of where/ how I was compensating. It wasn't until I got physio and specific stretches, and became aware of exactly what my body was doing, that it really improved.

Hmm good point. I have been kind of trying the exercise above and sometimes i clicks then it is ok for a while.