Fitness trainer shares 5 exercises for good hip joint health to undo the damage of long hours sitting at work
The hip joint is one of the most important joints, primarily responsible for torso and lower body movements, as well as overall body balance and posture. All in all, it is a critical joint for movement. However, with a sedentary lifestyle, sitting hunched over at a desk in poor posture for long periods can make the hip joint very stiff, frequently causing lower back pain. A little hip mobility work and stretching exercises may help reduce the hip stiffness and undo the damage caused by prolonged sitting by keeping it agile.
London-based fitness trainer, Ruben De Monte, took to Instagram on June 15 and shared 5 stretching exercises that help ease tight hips and improve mobility. Moreover, as he described, the set of exercises is also suitable for runners, athletes for a quick warm-up.
ALSO READ: Poor knee health in older adults: 5 exercises to improve joint strength
As Ruben shared, one minute for each exercise, and then repeat the entire sequence 3 times, making the routine a total of 15 minutes.
A post shared by Ruben De Monte | yoga - mobility - wellness 🇮🇹🇬🇧 (@rubendemonte)
The series consists of:
This set of exercises targets different areas of the lower body, all ultimately benefiting the hip joint. Whether it's loosening the hamstrings with the help of squats or stretching the side muscles (obliques) with side bends, each movement in the exercises actively enhances flexibility, reduces stiffness, and supports better hip mobility over time. Additionally, not only does a good set of exercises keep the joint agile, but it also prevents the risk of injury.
However, hip pain can also become extreme and severe, affecting day-to-day functions and movements. One of the conditions that falls under the umbrella of hip pain is hip impingement, which occurs when there is unusual contact between the femur and the pelvis during movement. This causes severe pain in the lower back.
In an earlier interview with HT Lifestyle, Dr Aashish Arbat, Orthopedic and Joint Replacement Surgeon at Jehangir Multispeciality Hospitals in Pune, shared when one should visit a doctor because of hip impingement. He said, 'The symptoms are a clicking or popping sensation during movement, particularly when engaging in activities like squatting or sitting cross-legged, discomfort while performing any activities, hip pain while walking, stiffness in the hip and groin, lower back pain, and inability to flex the hip. One should consult the doctor after experiencing these symptoms.'
To read more about hip impingement, why it happens and who is at risk, click to read here.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Mint
24 minutes ago
- Mint
Video of ‘cleanest indian street food' goes viral; social media still not convinced
A video about 'the cleanest indian street food' has gone viral, gaining nearly 5 million views. The X (formerly Twitter) post shows a street food vendor preparing a rose-syrup drink. The platform is unusually clean. The organised setup contrasts with typical perceptions of Indian street food hygiene. The vendor was seen using a clean workspace and minimal direct hand contact with the food. Social media users are not convinced. '"Cleanest" ....video starts with an indian dude's hand IN THE GLASS?' wondered one user. 'The refusal to wear gloves, at a minimum, is impressive,' came a sarcastic reply. Another commented, 'Is there such a thing as clean indian street food?' 'Foreigners are coming to India and eating from the most unhygienic and rotten places where even locals don't eat,' wrote another. One user asked FSSAI to 'stop all such nonsense wherever ingestible food is concerned'. 'World has shamed us enough to reverse the perception and make Indian street food (& restaurants) the most hygienic in world!' the user added. When one user claimed that the video was from Pakistan, many users claimed that it was in Kochi, Kerala. The original video is from Street Food Journey on Instagram. The original video gained nearly 28 million views. It confirmed that the business name is Kuluki. In 2014, The Guardian cited the Public Health Association to claim that only 53% of Indians wash their hands with soap after using the toilet, 38% before eating, and 30% before cooking. Harmful bacteria like E. coli and Salmonella, found in human and animal waste, spread easily through dirty hands, unwashed food, flies, cash or water. They can cause serious illnesses like diarrhoea, typhoid and food poisoning. The video's virality and the reactions it garners reflect a broader cultural and health discourse, where initiatives to improve street food safety standards are underway, yet the general perception remains sceptical due to historical and ongoing hygiene issues, as discussed in various online forums and media outlets. In February 2024, Medical Channel Asia pointed out serious health risks behind the tasty treats on Indian streets. Poor hygiene, dirty water and unsafe cooking can spread dangerous germs like E. coli and cholera, it said. Such germs can cause stomach infections, dehydration and even death. It is suggested to choose stalls with many customers as their food is likely fresher. It also advised tourists to pick vendors who keep their cooking area and utensils clean and go for cooked food instead of raw to avoid germs.
Indian Express
35 minutes ago
- Indian Express
‘To be able to move around without help, without pain..': Bhagyashree shares exercises that better foot health
Bhagyashree's social media is full of easy tips and tricks for public health and welfare. In the recent installment of her weekly series Tuesday Tips with B, the Bollywood star shared some quick exercises that target one of the most overlooked parts of our body: foot health. 'Somehow we overlook our feet, which the most important for a happy longevity. To be able to move around with out help, without pain, with complete confidence and stability.. something we all strive for as we age year after year. Here are some simple exercises to help,' the Bollywood veteran mentioned in the caption of her Instagram post. Yoga trainer and alternate healer Anadi Sharma explained that the moves shown in the video are known as foot block exercises — simple, targeted movements using just a yoga block, no machines, no fluff. 'These exercises are perfect for improving foot strength, correcting posture, and addressing issues like flat feet, overpronation, and ankle instability,' he said. Here's a list of the exercises shown and their health benefits: Stand with the inside edges of your feet on the block and gently lift the arches. Why it helps: Strengthens the intrinsic foot muscles to support your arch naturally. What to keep in mind: * Keep all toes relaxed and grounded. * Movement is subtle, don't over-lift. Don't do this: Curl your toes or grip the block. From the same stance, rise onto the balls of your feet, keeping ankles aligned. Why it helps: Trains ankle alignment and builds foot-ankle strength to correct overpronation. What to keep in mind: * Distribute weight evenly on big toe, little toe, and heel. * Control the descent. Don't do this: Let ankles collapse inward. Stand with toes elevated on the block, heels on the ground. Why it helps: Stretches tight calves and the Achilles tendon, improves mobility and posture. What to keep in mind: * Keep your spine neutral and knees straight or slightly bent (depending on focus). Don't do this: Bounce or lean forward. Stand on the block's side edge, pressing one foot down while maintaining balance. Why it helps: Improves ankle control, strengthens stabilizers, and boosts proprioception. What to keep in mind: * Activate your core and leg muscles. * Keep the opposite foot grounded and stable. Don't do this: Let your knees cave in or twist your torso. * Perform barefoot for best activation. * 1–2 sets of 8–10 reps per side is a good start. * If you're post-injury, check with a physiotherapist first. * Consistency beats intensity, do them daily or as part of warm-ups.
The Print
38 minutes ago
- The Print
Shefali Jariwala death: What it reveals about fake cosmetologists
While the Indian Association of Dermatologists, Venereologists, and Leprologists (IADVL) is raising the issue and writing to health officials, we need the public to stop enabling this madness. There is absolutely no degree called 'cosmetology'. Yet, the business continues to flourish in India, the only country where people die from hair transplants. In May, Anushka Tiwari, a Kanpur-based dentist, was arrested after two men died following hair transplant procedures performed by her. It's a crisis. What happened to actor-model Shefali Jariwala should never have happened. As a dermatologist with over 14 years of experience, I've watched in horror as unqualified practitioners turn anti-ageing treatments into a deadly gamble. This isn't just tragic—it's criminal. How to spot a fake doctor before it's too late It doesn't matter how convincing an Instagram ad looks—always verify your doctor's credentials. Here's how: Go to your state medical council's website. Search the doctor's name. Check their MBBS degree and specialisation. If they're not listed, run. If someone calls themself a 'cosmetologist' without a medical degree to show for it, run faster. Also read: Is 30 a good age to start using anti-ageing products? Here are some dos and don'ts Glutathione scam: Online buying is Russian roulette Every week, young women walk into my clinic with glutathione vials bought from IndiaMart or some shady online sellers, expecting me to inject them. My answer? Absolutely not. You don't know if the cold chain was maintained. You don't know if it's counterfeit. You don't know if it's even safe for human use. Glutathione is a powerful antioxidant, but when misused—especially in unregulated doses for years—it can turn toxic. According to media reports, Shefali had been on these injections for five to six years. Was it under a dermatologist's supervision? Was it even real glutathione? We may never know. Golden rule you must remember It's not about avoiding treatments—it's about respecting them. Here's my professional mantra: A qualified dermatologist knows: Precise dosing – When glutathione is life-saving vs. when it's toxic Contraindications – Who should never receive certain treatments Emergency protocols – What to do when things go wrong (because sometimes they do) Also read: Debunking anti-ageing myths. Treatments, luxury creams can't rewind the biological clock Anti-ageing done right vs reckless experimentation Anti-ageing medicine isn't the villain—quacks are. When performed by licensed dermatologists, treatments like NAD drips, NMN, and even glutathione are safe. But here's what else you need: A balanced lifestyle – No injection replaces sleep, nutrition, and exercise. Realistic expectations – Aging is natural; our goal is healthy aging, not magic. Zero tolerance for non-doctors – Dentists doing Botox? A disaster waiting to happen. Plea to the public: Stop trusting social media over science Good dermatologists don't have flashy Instagram ads because we're too busy treating patients. Meanwhile, quacks spend fortunes on SEO, luring victims with cheap prices and empty promises. 'Anti-ageing means prolonging life—not losing it to negligence. If Shefali's death exposes unqualified practitioners, let it be a turning point,' said Dr Rajiv Sharma, president of IADVL. So TL;DR: Never let a non-dermatologist inject you. Ever. Never buy medications online from platforms like Amazon Never ever prioritise trends over safety. Shefali Jariwala's death should be a wake-up call. Demand accountability. Choose wisely. And please stop letting influencers play doctor. Dr Deepali Bhardwaj is a Consultant Dermatologist, Max Hospital, Saket. She is also an anti-allergy specialist, laser surgeon and internationally trained aesthetician. She tweets @dermatdoc. Views are personal. (Edited by Prashant)
