Hip Exercise for Hip That Goes Numb


Numbness is defined as a decrease or loss of sensation in the skin. Numbness in the hip can be caused by medical conditions such as osteoporosis, sciatica or hip dysplasia. When numbness in the skin is felt for no apparent reason, it is called paresthesia. Paresthesia can either be temporary or permanent and can affect any part of the body. Simple stretching exercises that increase blood flow to the hip can relieve numbness and tingling.

Leg Lowering Stretches

This is a simple stretch that can be done in the bed. Sit on a pillow at the edge of the bed and lie back on the bed with your knees bent toward your chest. Hug one knee to your chest and slowly lower the opposite leg down off the edge of the bed. You should feel the muscles pulling slightly, and keep your back flat. Hold the position for a few seconds and return the lowered leg back up to your chest. Repeat the exercise with your opposite leg. Do not lower both legs at the same time while doing this exercise because it can cause overextension of the back and pelvis.

Wall Slide

To do the wall slide exercise, stand up straight with your back against the wall and feet shoulder-width apart. Slowly slide your back down the wall until your knees are bent at a 45-degree angle. Hold this position for five seconds and slide back up the wall. Repeat this exercise five times.

Straight Leg Raise

Lie on your back on the floor, bend your knees and place your feet flat on the floor. Straighten one leg out and tighten the top thigh muscles. Keep your knee straight and lift the leg up about 2 feet off the floor. Keep your back flat and hold the position for 10 seconds. Do 10 reps and switch legs.

Hip Abduction

The hip abduction is an easy exercise that can be done by just about anyone. To do this exercise, stand up straight and point the hips, knees and feet forward. Raise the right leg out to the side, keeping the knees straight. Hold the position for a few seconds and return to starting position. Do 10 reps and switch to your left leg. You can hold on to a chair or a wall if you need help keeping your balance.

Standing Knee Raises

To do a standing knee raise, place a chair directly in front of you and stand up straight. Grasp the back of the chair for support, bend the right knee and raise your foot off the floor. Your knee should not be higher than your waist. Do 10 reps and repeat the exercise with your left leg.