Hip Arthritis? Try These Hip Strengthening Exercises

  • Seated Butterfly Stretch: Sit with your feet together and soles touching. Gently press your knees down towards the floor until you feel a stretch in your inner thighs and groin. Hold for 10-30 seconds and repeat 3-5 times.
  • Knee-to-Chest Stretch: Lie on your back with both knees bent. Bring one knee to your chest and hold for 10-30 seconds. Repeat with the other leg. Do 3-5 repetitions per leg.

Strengthening Exercises:

  • Short Leg Raises: Lie on your back with both knees bent. Lift one heel off the ground a few inches and hold for 5 seconds. Slowly lower your leg back down. Repeat 10-12 times on each leg. Do 2-3 sets.
  • Clamshell: Lie on your side with knees bent and stacked. Keeping your feet together, lift your top knee a few inches off the ground. Hold for 5 seconds and lower back down. Repeat 10-12 times on each side. Do 2-3 sets.

Other Exercises:

  • Bridging: Lie on your back with knees bent and feet flat on the floor. Lift your hips off the ground until your body forms a straight line from your knees to your shoulders. Hold for 5 seconds and lower back down. Repeat 10-12 times. Do 2-3 sets.
  • Walking: Regular low-impact exercise like walking can improve hip mobility and strengthen the muscles around the joint.

Important Tips:

  • Always consult with a doctor or physical therapist before starting any new exercise program, especially if you have hip pain.
  • Start slowly and gradually increase the intensity and duration of your exercises as tolerated.
  • Pay attention to your body and stop any exercise that causes pain.
  • Maintain proper form during each exercise.

Here are some resources you can consult for visuals and more detailed instructions: