The Importance of Hip Stretches for Seniors

One of the most common – and fearsome – injuries for seniors is a fractured hip.

As we age, our bones become more brittle and less resilient than when we were young, so even an innocent stumble over the edge of a rug or a cord strung across the living room floor can lead to a painful injury; one that can take ages to heal and lead to a number of unpleasant complications.

About 300,000 American seniors fracture a hip each year. When it happens, their outlook is often bleak.

A person in their 80s has about a 36 percent chance to completely recover from a broken hip, entirely regaining the same level of mobility and flexibility they enjoyed before their injury. This includes the ability to walk a block, climb stairs and perform other tasks on their feet necessary to living independently. Reasons our senior loved ones might take longer to heal – or not heal at all – include reduced blood flow and lack of bone density associated with aging. They do not have the muscle mass needed to compensate for the lost stability and are more susceptible to depression and delirium.

Hip fracture complications can include:

• Reduced mobility that can contribute to bed sores, dangerous blood clots and loss of muscle mass
• A higher mortality rate as compared to seniors who haven’t suffered a hip fracture
• Pneumonia from being confined to bed
• Increased risk of falls causing reinjury of the hip or damage to other parts of the body including head wounds
• If a hip fracture requires an operation to repair, elderly people are more vulnerable to risks like surgical site infection
• Aggravation of heart failure, kidney failure and coronary artery disease

According to Medicare statistics, hip fractures account for nearly $6 billion in medical costs each year, putting a financial strain on families, especially when many seniors live on a modest fixed income.

As recently as the 1970s, a senior citizen who broke their hip had a life expectancy of less than a year. But because of advancements in exercise techniques, physical therapy, and medical care, about 80 percent of elderly hip fracture victims survive past the anniversary of their injury.

The good news is that there is something your elderly mom or dad can do to prevent being a hip fracture victim.

Strengthening hip muscles through hip stretches for seniors is key to not only supporting the hip joint, but also in helping seniors be steady on their feet to prevent falls in the first place. One half hour of hip exercises a day, three or four times a week can make a world of difference in preventing an injury to our elderly parents, allowing them to remain mobile and independent as long as possible.

As always, consult a physician before embarking on a new exercise regimen.

Top hip stretches for seniors:

• The Clamshell – Sit in a sturdy chair with your knees bent and feet flat on the floor. Lift one leg up, bringing your knee closer to your chest and hold for one second before lowering it. Repeat on the other side, alternating between both legs, performing 10 repetitions on each. Rest, then repeat for a total of three sets of 10 repetitions for each leg.
• Seated Marching – Sit in a sturdy chair with your knees bent and feet flat on the floor. Lift one leg, bringing your knee close to your chest and hold for one second. Lower it and repeat on the other leg. Alternate between legs, doing 10 repetitions on each side. Rest, then repeat for a total of three sets of 10 reps for each leg.
• Bridges – Lie on your back with your knees bent and feet flat on the floor. Squeeze your glute muscles to lift your hips up, keeping your back flat, not arched. Hold for three seconds at the top, then lower your hips back down. Repeat 10 times, rest and do a total of three sets.
• Standing Hip Extension – Stand in front of a wall, table, counter, or chair for support. Keeping your leg straight, kick one leg back directly behind you. Do not bend your knee or arch your back. Hold for one second, return to the starting position, then repeat on the other leg. Alternate between both legs, performing 10 repetitions on each side. Rest in between three sets on each leg.
• Sit to Stand – Sit in a chair with a firm surface and lean your body forward so that your nose is in line with your toes. Use your legs to push yourself up from the chair, trying not to use your hands to help you push up. Squeeze your glutes at the top to fully extend your hips once standing upright, holding for one second, then push your hips back and slowly lower yourself back onto the chair. Do 10 repetitions, rest, then repeat for a total of three sets of 10 repetitions.
• Standing Hip Abduction – Stand in front of a wall, table, counter, or chair for support. Keeping your leg straight, kick one leg out to the side, keeping your body upright without leaning toward either side. Hold for one second, then return to the starting position. Alternate between both legs, performing 10 repetitions on each side. Rest, then repeat for a total of three sets of 10 repetitions for each leg.

For more exercises and health tips for seniors, visit Bethesda’s Health & Wellness blog.