Hip Support: Stretching and Exercise

Hips are the structure that connect the lower and upper regions of the body. So, it is safe to say that hip mobility is essential to comfortable living. It’s also no wonder the hips are a common area of discomfort and injury, especially as we age. So, how can we support the hip area? Let’s dive in.

What’s in the hip?

The hips consist of two main bones, the thigh bone (or “femur”) and the pelvis, which is made up of the ilium, ischium, and pubis.  The hip joint surrounds the pelvis and is comprised of the following:

All of these components contribute to the overall function of the hips. First and foremost, they bear the weight of the body. They also act as the command center for the lower extremities. The hips are involved in many lower body movements including walking, kicking, and jumping. Ideally, all should work in sync.

What’s the problem?

Sedentary life can put a lot of stress and compression on the hips, especially the iliopsoas muscles. This happens when you sit for extended periods of time while working on a computer, lounge on the couch to watch television, and drive or ride in a car. Unfortunately, most chairs and car seats provide very little support for the pelvis, creating further issues.

To combat this, walk regularly and take frequent breaks throughout the day to stand, stretch, and move around.  It can also be helpful to invest in an ergonomically correct chair. A firm cushion and a slightly elevated seat can make all the difference in lending vital skeletal and muscular support to keep your hips in place.

Over time, sedentary life may lead to dysfunctions, like the following:  

What’s the best approach?

In addition to staying active, both regular stretching and the use of PEMF may help. These modalities provide support for your body’s natural ability to reinforce itself through healthy bone and joint function.


Regular stretching of the hip region may help strengthen the muscles that support the hips.  These muscles are frequently referred to as the iliopsoas, which is a combination of the psoas major, the psoas minor, and the iliacus.  

To improve their function and mobility, you must stretch these muscles.  Two of my favorites stretches that address this family of muscles are lunge and bridge exercises, which are pictured below.

Lunge Position

Bridge Position

According to the Mayo Clinic, these and other hip-stretching exercises may help to…

In addition, stretching enhances blood flow to the muscles, which may result in unexpected benefits to your overall wellness.

PEMF and the Hips 

While PEMF does not cure or treat any hip conditions, it may be a helpful addition to your wellness regimen. Because of its potential to support microcirculation, PEMF may provide increased blood flow to the hips.

In fact, a recent study featured the Pulse Centers XL Pro in exploring this issue. In the study, researchers found that PEMF increased blood flow by 20% in rat skeletal muscles.[7] By addressing underlying cellular dysfunction and exercising the cell, PEMF supports the cells’ ability to do their job better. Consequently, it supports your body’s natural wellness functions, including bone and joint function.

Positions to Reach the Hips
Combination with the Square Pad and Paddles
Double stacked Paddles
Combination with the two Square Pad focused on the hips

In conclusion, stretching and the use of PEMF may both support the hips. Using these tools in harmony is a smart approach to optimized hip mobility. Finally, if you are experiencing pain or discomfort in your hips, consult your licensed healthcare provider for recommendations.


[7]To locate the references cited here, please visit info.pulsecenters.com/research

Author: Pulse Centers
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