10 Easy Exercises to Strengthen Your Hips and to Help Relieve Pain

While not everyone can have those supple hips like Shakira, you can all benefit from working on and strengthening muscles that support those agile hips.

Although often ignored and uncared for, your hips are the fulcrum point for all the movements in your lower body. Sitting at work or home for most of the day leads to tight hip flexors that causes troubles like hip pain, lower back pain and injury.

Moreover, weak hips can lead to an antalgic gait, causing knee, ankle or foot injuries that can leave you resting in bed for days or months at a stretch.

And this is just the beginning, hip problems don’t stop here. According to the American Academy of Orthopaedic Surgeons, more than 2.5 million Americans today are living with an artificial hip. In fact, hip replacements are on the rise in the United States, peaking specifically among adults in early middle-age.

A 2005 study published in the Clinical Journal of Sport Medicine discovered an association between overuse injuries in the lower extremities and poor strength in the hip abductor, adductor and flexor muscles around the hip region.

So, it’s worthwhile to take a look at your hip troubles and work to improve their strength and flexibility.

While nothing can beat walking, jogging and running, compound hip-specific strengthening exercises like squats, bridges and lunges are important to make sure your hips stay strong.

Strengthen Your Hips and Get Pain Relief Using These Easy Exercises

Here are some great hip flexor exercises that will help strengthen your hips and improve flexibility.

1. Bridging

bridging exercise

This exercise works on your hamstrings, hip flexors, quadriceps, lower back and glutes, for strengthening and reducing pain.

  1. Lie down on your back.
  2. Bend your legs and bring your feet in toward your bottom.
  3. Slowly, pushing through your feet, lift your bottom.
  4. Make sure your hips are in line with your shoulders and knees.
  5. As you do this, tighten your glutes and hamstrings.
  6. Hold for 2 seconds and slowly sink your bottom to the ground.
  7. Repeat 10 to 20 times daily for effective results.

2. Lying Lateral Leg Raise

lying lateral leg raise

Lying lateral leg raises help strengthen and develop your iliotibial bands that are responsible for your side-to-side leg motions. This exercise works on your gluteus maximus, gluteus minimus, obliques, hamstrings and quadriceps.

  1. Lie on your right side.
  2. Extend your right arm out for balance.
  3. Lift your left leg up as far as you can, keeping it straight while you lift it.
  4. Slowly, bring your leg back down so that it is in line with the right leg.
  5. Complete 15 repetitions with that leg.
  6. Roll over to the other side and repeat with your right leg.
  7. Practice this every other day to get rid of hip pain.

3. Lying Leg Circles

lying leg circles

Lying leg circles work on your gluteal muscles and hip flexors to promote flexibility, strength and range of motion in all the muscles that make hip and leg rotation possible.

  1. Lie down on your back.
  2. Extend your legs straight out.
  3. Elevate your left leg to about 3 inches off the ground.
  4. Make small circles, keeping your whole leg straight and aligned.
  5. Switch to the other leg and repeat the process.
  6. Perform 3 sets of 5 rotations on each leg, for 15 total reps on each leg daily.

Eventually, as you practice the exercise daily, you may raise your leg higher.

4. Single-Leg Squat

single leg squat

Also known as pistol squats, single-leg squats are a great exercise that work primarily on increasing the resilience in your legs. It targets your glutes, hips and quad muscles to improve your balance and stability.

  1. Extend both arms out in front of you, and interlock your fingers.
  2. Stand upright with your feet shoulder-width apart, firmly planted on the ground with your toes pointing forward.
  3. Extend one leg out in front of you. (Make sure you do not bend the knee.) Do not let this leg or foot touch the ground.
  4. Lower your body by sitting back and bending the knee of your other leg (as if sitting in a chair).
  5. Squat down as low as you can.
  6. Hold this position for 20 seconds.
  7. Press down on your foot and slowly stand up.
  8. Repeat 15 sets on each leg daily.

You may increase the number of sets gradually as you acquire strength.

5. Seated Butterfly Stretch

seated butterfly stretch

The butterfly stretch primarily works on your hips, inner thighs and lower back to increase flexibility and strengthen muscles.

  1. Sit on the floor, knees bent to the sides, soles of your feet in front of you, back straight and your hands on top of your feet.
  2. Engage your abdominal muscles to stabilize your spine.
  3. Exhale and gently pull your heels toward you.
  4. Simultaneously relax your knees toward the floor, as far as you can.
  5. Breathe deeply and hold for 20 to 30 seconds.
  6. Finish with leaning forward from your upper body. (Make sure you keep your back straight and push your knees toward the floor, as much as you can.)
  7. Initially, practice this 15 to 20 times every day. As you acquire strength and flexibility, you may increase the number of sets performed.

6. The Clam

the clam

The clamshell exercise works on balancing the muscular effort between your pelvic floor and your inner and outer thighs, thus strengthening your hips and lower body. It primarily aims at your gluteus medius, a muscle in your hip abductors.

As the name suggests, think of a clamshell opening as you do the exercise. Your glute should do all the work, so keep the rest of your body completely still as you lift and lower your leg.

  1. Lie on your side.
  2. Bend your knees at 90 degrees.
  3. Bring your heels together and in line with your bottom.
  4. Without rotating your back or pelvis, lift your leg to open your knees as far as you can.
  5. Hold for 15 seconds.
  6. Return to the resting position.
  7. Repeat 15 times on each side for stronger hips

7. Pigeon Pose

pigeon pose

The pigeon pose is an effective exercise that helps reduce stress and tension in the hip region, thus improving flexibility. It works on your groin and hip flexor muscles and opens up your hip rotator muscles (gluteus medius & minimus).

  1. Begin in a plank position.
  2. Lift and sit with your right knee bent forward.
  3. Inch your right foot away from your body.
  4. Extend your left leg straight behind your body, as far as you can.
  5. Keeping your hips square, lower yourself to the floor bringing your upper body as close to the floor as possible.
  6. Hold the position for 5 breaths.
  7. Repeat on the other side.
  8. Practice 10 sets on each leg daily.

8. Marching Glute Bridge

marching glute bridge

Marching glute bridges help stabilize your pelvis, while working on your glutes, hamstrings and spinal muscles in the lower back.

  1. Lie down on your back.
  2. Bend your legs and bring your feet in close toward your bottom.
  3. Slowly, pushing through your feet, lift your bottom.
  4. Make sure your hips are in line with your shoulders and knees.
  5. As you do this, tighten your glutes and hamstrings.
  6. Slowly lift one knee toward your chest until your hip is at 90 degrees. Do not let your back sag or overarch.
  7. Return your foot to the floor and lift the other knee.
  8. Repeat 10 to 20 times every day. As you gain perfection, you may increase the count as per your capacity.

9. The Hip Drop/Step Up

the hip drop exercise

The step-up is one of the best exercises for your hips and legs.

If you do not have a stepper at home, you may practice by climbing up and down the stairs.

  1. Place one foot on a sturdy box.
  2. Step with your weight placed on the center of your foot.
  3. Push your hips back and then stand straight up.
  4. Hold this position while keeping your body tall and your hips and shoulders square.
  5. Push your hips back again.
  6. Slowly lower your trailing foot to the floor.
  7. Repeat with the other leg.
  8. Practice 10 sets on each leg every day.

Once you’ve perfected this pattern, you can perform this exercise while holding a pair of dumbbells in your hands.

10. Lying Hip Extension

lying hip extension

The lying hip extension, or reverse straight leg raise, is an effective exercise for strengthening your glutes and hamstring muscles.

  1. Lie down on your stomach.
  2. Keep your knees straight.
  3. Slowly lift your leg with your bottom muscles.
  4. Make sure your legs and knee are straight.
  5. Hold for 2 seconds and release.
  6. Repeat 10 times daily on each leg.



Source : http://www.top10homeremedies.com/news-facts/strengthen-hips-get-pain-relief-exercises.html/

India’s first All India Institute of Homoeopathy in New Delhi


The Union Ministry of Ayush will soon establish the country’s first All India Institute of Homoeopathy (AIIH) at Narela in New Delhi which would be developed as Centre of Excellence, focused on fundamental research, drug safety evaluation, standardization, quality control and scientific validation of Homoeopathy and post-graduate and doctoral education related to these disciplines.

The Institute will set up benchmarks of post-graduate and doctoral education (MD and PhD) in Homoeopathy and to promote it at national and international level. It will establish a state-of-the-art tertiary care hospital with facilities for clinical research and will create standards for education, research and therapy at its highest level so that other institutes can use it as a model.

The Institute will undertake interdisciplinary research primarily focused on identification of best Homoeopathy treatments – including their Standard Operating Procedures (SOPs) – within the framework of traditional Homoeopathy principles and possible correlation with bio-molecular western medicine.

Once in place, the Institute will fulfill the demand of setting up of a quality education and research institute for Homoeopathy. The total cost of the project is Rs.302.16 crore and it is envisaged to be completed in 60 months including 36 months of construction work in the project. The Institute will have post-graduate training in Homoeopathy with annual intake of 60 post-graduate students. It will also impart re-orientation training and continuing medical education to Homoeopathic physicians and teachers. The AIIH will have a referral OPD & IPD, with 100 bed hospital and specialty clinics providing tertiary care.

The Institute will validate fundamental principles of Homoeopathy using – wherever needed – modern tools and technology, appropriate to the traditional character of Homoeopathy. Other objectives of the Institute include standardization and quality control of Homoeopathy drugs and drug development; to improve the understanding of the traditional character of Homoeopathy by undertaking appropriate philosophical and historical research, including comparative philosophical study of bio-molecular western medicine.

Once fully established, the Institute will have 10 departments, 10 specialty clinics with interdisciplinary research laboratories wherein 60 scholars will have access to post graduate and doctoral (MD and PhD/ DM) programmes every year. This institute shall also function as an international collaborative centre for global promotion and research in Homoeopathy.

Source :  http://www.pharmabiz.com/NewsDetails.aspx?aid=95944&sid=1

Courtesy : http://www.homeobook.com/indias-first-all-india-institute-of-homoeopathy-in-new-delhi/

Post Graduate Certificate Course in Veterinary Homeopathy admission 2016


82 doctors already completed the course, of which 20 doctors are from outside Kerala.

Applications invited for the second batch of Post Graduate Certificate Course in Veterinary Homeopathy by Kerala Veterinary University (KVASU) under  Technology Enabled (Distant) Learning Programmes- 2016.

Eligibility : B.V.Sc and AH. Final year BVSc & AH students on elective basis can become a part of this course

Duration: 6 months. During the period of study candidate has to attend contact classes for 5 days.

Mode :Technology enabled distance learning

No. of seats : flexible- Anticipating 100 seats

Total Fee: Rs. 15,000/-per semester. For students Rs. 12,000 ( in two installments)

Mode of selection : open selection

Department/School offering the programme:
School of New Media and Research of Directorate of Entrepreneurship,KVASU.

Total number of courses -5 ( 5 courses eachwith 3 credits)

Total number of credits-15 per semester

Contact: Dr. Bibu John Kariyil

Email :  bibujohn@gmail.com

Homoeopathy has been a propounded system of treatment for animals as effective and efficacious in human beings since the time immemorial. Animals are treated homoeopathically for both acute and chronic conditions. Acute conditions include injuries.

Both physical and behavioural problems are treated. Physical problems include conditions of the skin such as eczemas, eye inflammations, allergies, cough,gastrointestinal disorders, urinary tract diseases including infections and diseases of the kidneys, diabetes, problems of liver and thyroid, diseases of the loco motor system, neurological complaints such as paralysis and epilepsy and hormonal disturbances.

More specifically cows and sheeps are treated for mastitis, calves for diarrhoea, pigs for respiratory difficulties and birds for eye infections.

There are many veterinarians in Kerala who practice Homoeopathy as an alternative treatment modality. The course is designed to meet the urgent demand of the day for those Veterinary graduates who would like to extend their knowledge in Homoeopathy as an alternative medicine

  1. Basic Principles and Philosophy of Homoeopathy CVH-1 Major 3+0
  2. Homoeopathic Pharmacy CVH-2 Major 3+0
  3. Repertory CVH-3 Major 3+0
  4. Homoeopathic Materia Medica CVH-4 Major 3+0
  5. Practice of Homoeopathy in Veterinary Medicine

Receipt of online Application begins 15.06.2016

Last date of receipt of Application 14.10.2016

Publishing Select list 17.10.2016

Registration, Orientation, Classes begin 27.10.2016

All candidates seeking admission for Technology enabled distant learning programmes should submit their applications on-line.

Web : http://application.kvasu.ac.in/uploads/content/Content_43.pdf?v=345345

Courtesy : http://www.homeobook.com/post-graduate-certificate-course-in-veterinary-homeopathy-admission-2016/

7CH Potency now available in India


Chappin & Nelson Homoeopaths are the sole manufacturers of the 7CH Potency in India.

A potency which is widely used all over Europe, especially France. Browse through the website for detailed information.


Chappin & Nelson Homoeopaths
Registered Office: G-1 – Vardhman Fortune Mall, Near Dilkhush Industrial Estate, GT Karnal Road, New Delhi-110033 India

Works: I-3, Sector-5, DSIDC – Bawana Industrial Area, Delhi-110039, India

Contact : +91-7838383861

Email : cnhomoeopaths@yahoo.com

Source : http://www.homeobook.com/7ch-potency-now-available-in-india/

Advertisement for seeking Extra Mural Research Proposal by CCRH & AYUSH

Advertisement for seeking Extra Mural Research Proposal by CCRH & AYUSH
April 16, 2016 by adminExtra Mural Research Proposal by CCRH & AYUSH

Advertisement for seeking Extra Mural Research Proposal by CCRH & AYUSH


Ministry of Ayush, Govt of India conducts Extra Mural research through its research councils like Central Council of Research in Homoeopathy(CCRH), CCRAS, CCRUM,CCRYN,CCRS with the mandate to undertake research in respective system.

This time research proposal is on specific disease namely

Mental and Cognitive diseases are invited
Who can apply

Medical, scientific and research & development institutions, University/Institutional department from private and government having adequate technical expertise.
GMP compliant institutes of AYUSH – private and public
Both hard and soft copies of the project proposals may be forwarded to the director general

Last date : 15/05/2016

Address :
Central Council for Research in Homoeopathy
61-65, Institutional Area, Janakpuri, New Delhi – 110058, India

Telephone :  91-11-28525523, 28521162

Fax : 91-11-28521060, 28521162

E-mail : ccrh@del3.vsnl.net.in

Source : http://www.indianmedicine.nic.in/writereaddata/linkimages/6349369834-Add%20EMR%20.pdf

More details on EMR Scheme

Courtesy : http://www.homeobook.com/advertisement-for-seeking-extra-mural-research-proposal-by-ccrh-ayush/

India to introduce Homoeopathy in 5 railway hospitals


Minister of Railways, Shri Suresh Prabhakar Prabhu while presenting the Railway Budget 2016-17 in Parliament today said that he was proud to lead a work force that is sincere and dedicated.

The Railway Minister said that Indian Railways will tie up with the Ministry of Health for ensuring an exchange between Railways hospitals and Government hospitals. Indian Railways will introduce AYUSH systems in 5 Railway hospitals.

Source : Homeobook

लखनऊ में खुलेगा 50 बेड का होम्योपैथी अस्पताल

homeopathy in lucknow


लखनऊ के अलावा कुशीनगर, बरेली, कानपुर और बनारस में 50 बेड के होम्योपैथी अस्पताल खुलेंगे। बजट मिल चुका है। डिस्पेंसरीज को भी अपग्रेड किया जाएगा। आयुष मिशन के तहत होने वाले यह काम मार्च से पहले दिखना शुरू हो जाएंगे।
– अनूप कुमार, प्रमुख सचिव, चिकित्सा शिक्षा

होम्योपैथी की सेहत सुधारने के लिए मार्च से पहले आयुष मिशन के तहत बड़े पैमाने पर काम होना है। प्रस्ताव के मुताबिक इसी मिशन के तहत शहर को पहला होम्योपैथी हॉस्पिटल मिल जाएगा। सूत्रों के मुताबिक आयुष मिशन के तहत डिस्पेंसरीज के अपग्रेडेशन और अस्पतालों के लिए करीब सात करोड़ रुपये मिल चुके हैं। पहले चरण में लखनऊ समेत आसपास के जिलों की 36 डिस्पेंसरीज को अपग्रेड किया जाएगा।• वसं, लखनऊ : राजधानी में होम्योपैथी का पहला अस्पताल खोलने की तैयारी है। आयुष मिशन के तहत बीकेटी या गोसाईंगंज में 50 बेड के अस्पताल के लिए जमीन तलाशी जा रही है। इसके अलावा राजधानी की होम्योपैथी डिस्पेंसरीज को भी अपग्रेड करने की कवायद शुरू हो गई है। अभी तक जर्जर भवनों में चल रही डिस्पेंसरीज के लिए जल्द ही नए भवन किराए पर लिए जाएंगे।

साभार : http://epaper.navbharattimes.com/details/29727-76516-2.html