Exercises for Hip Arthritis

Exercises for Hip Arthritis is an important part of treatment to improve hip function and maintain mobility of the Hip joint. Exercise helps to maintain the range of motion of the Hip joint, strengthen weak muscles and also improve flexibility.

What is Arthritis of the Hip joint?

If you have arthritis in your hips, exercising may be the last thing you feel like performing. Symptoms like pain and stiffness in your joints can make it hard to work out. But moving is essential for hip arthritis. It causes your joints to compress and release, bringing nutrients, blood flow, and oxygen into the cartilage. This can aid prolong the function and longevity of your joints.

Arthritis is a degenerative disorder caused when cartilage breaks down. This permits the bones to rub together, which can result in bone spurs, stiffness, and pain. If you have arthritis of the hip, pain may avoid you from exercising. A lack of exercise may even contribute to arthritis and muscle atrophy. Daily physical activity can help strengthen muscles, improve balance, and make the hip joints more stable. In addition to regular exercise, you can increase your motions while performing regular daily activities. Adding a moderate amount of activity each day can improve overall health and well-being.

What are the Hip exercises for Arthritis?

Below is a list of exercises for hip arthritis:

• External hip rotation (sitting)
• External hip rotation (lying)
• Squats
• Stomach exercise
• Clock Tap
• Standing Iliotibial Band Stretch
• Knee to Chest
• Hamstring Stretch
• Hip Extension
• Sit-and-Stand
• Body-weight Squat
• Standing hip flexor stretch.
• Inner leg stretch
• Knee lift
• Double hip rotation
• Hip and lower back stretch
• Hip flexion
• Hip extension
• Hip abduction
• Heel-to-buttock exercise
• Mini squat
• Short-arc quadriceps exercise
• Quadriceps exercise
• Bridging
• Chair stand
• Abdominal exercise
• Pelvic tilt
• Lying march
• Planking
• Marching on the ball
• Half crunch on the ball
• Oblique crunch on the ball
• Clam
• Single-Leg Snow Angel (Hip Abduction)
• Side-Lying Hip Adduction
• Heel Slide
• Elevated Side Plank

External hip rotation (sitting)

Sit with your knees flexed and feet together.
Press your knees down towards the ground using your hands as needed.
Alternatively, lie on your back and part the knees, keeping your feet together.
Take the motion up to the point you feel a stretch, pause for around 10 seconds, and relax. Do 5-10 times.

External hip rotation (lying)

Lie with your knees flexed and feet flat on the bed, hip-width apart.
Allow one knee to drop towards the bed then bring it back up.
Keep the back flat on the bed throughout.

Squats

Grab onto a chair or work surface for support.
Squat down until your kneecap is directly over the big toe.
Your knees should not go in front of the toes.
Return to your normal standing pose.
Repeat until you can’t perform anymore, rest for one minute, then repeat another two times.
As you improve, try to squat a little further, but don’t flex your knees beyond a right angle.

Stomach exercise

Lie on your back with your knees folded.
Place your hands under the small of your back and pull your belly button down towards the ground or bed.
Pause for 20 seconds.

Clock Tap

Stand close to a wall or door frame for support.
Balance on left foot; grab on to wall or door frame to stay steady, if needed. Keep your knee extended over your ankle, with a slight bend.
Tap the right foot around your left foot, as if the left foot is the centerpiece of a clock, and the right is touching numbers on a clock face. Begin at 12 o’clock, then tap at 11, 10, and 9.
Come back to the numbers back to 12; then tap 1 and 2, and retrace back to 12.
Repeat the sequence four times; then finish with the opposite foot.

Standing Iliotibial Band Stretch

Stand close to a wall for support.
Cross the leg that is closest to the wall behind your opposite leg.
Lean the hip toward the wall until you feel a stretch at the outside of your hip. Pause your stretch for 30 seconds.
Cross the leg that is further from the wall behind your opposite leg.
Repeat on the other side; then repeat the whole sequence four times.
Make sure to don’t lean forward or twist at the waist.

Knee to Chest

Lie on your back on the ground with your legs extended straight out.
Flex one knee and grasp your shinbone with your hands.
Gently pull the knee toward your chest as far as you’re comfortable.
Pause the stretch for 30 seconds and then relax for 30 seconds.
Repeat on the opposite side, then pull both legs in together. Repeat the whole sequence four times.
Keep your lower back pressed into the ground.

Hamstring Stretch

Lie on the mat with both knees bent.
Lift one leg off of the ground and bring the knee toward your chest. Clasp your hands behind your thigh under your knee.
Extend the leg and then pull it gently toward your head until you feel a stretch. (If you can’t interlace your hands behind your leg, loop a towel around your thigh. Grab the ends of the towel and pull your leg toward you.)
Pause for 30 seconds and then relax for 30 seconds.
Repeat on the opposite side; then repeat the whole sequence four times.

Hip Extension

Lie on your stomach on a firm, flat surface with a pillow under the hips. Keep your head, neck, and torso relaxed.
Flex one knee 90°.
Raise your leg straight up.
Slowly lower your leg down to the ground, counting to 5.
Do 8 reps; then finish the exercise on the other side.

Sit-and-Stand

Stand in front of a static chair that won’t move, feet planted on the ground about hip distance apart.
Compress your hips back and flex your knees a little to lower yourself into a seated pose.
Then tip forward from the hips, push through the feet, and up with your legs to a standing position.
Do the sequence 3 times.

Body weight Squat

Stand with the feet shoulder distance apart, or a little wider. If needed, hold on to something stable, like the back of the static chair or kitchen sink.
Keep your chest raised and shift your weight back into the heels while slowly pushing your hips back as if you were sitting down into a chair.
Keep the feet flat and lower yourself as far as you’re comfortable (such as a quarter or halfway down to where a chair would be).
Push through the heels and bring the body back up to standing.
Do the sequence 3 times; gradually build up to more reps.

Standing hip flexor stretch

Step one foot forward so that the feet are hips-distance apart.
Flex your back leg slightly, and slowly bend your front knee, keeping your torso upright. (Don’t let your front knee go past the toes.)
Pause for 5 to 20 seconds. Repeat 10 times.
You may need to grab onto a wall or the back of a chair for support.

Inner leg stretch

Sit with knees flexed and the soles of your feet touching.
Holding your shins or ankles, flex your upper body forward slightly.
Gently press your knees down with the elbows.
Pause for about 20 to 30 seconds.

Knee lift

Lie on the back, extending both legs flat along the ground.
Keeping the right leg straight, pull the left knee up toward the chest.
Put both hands on top of the knee to assist pull it in toward the chest.
Pause the stretch for 10 seconds.
Let go of the knee and gently lower the leg back toward the floor.
Do this exercise 5–10 times on each knee.

Double hip rotation

Lie flat on the back. Then, fold the knees and bring them toward the body until your feet are flat on the ground.
Gently roll the knees to the right, lowering them toward the ground.
Rotate the head to face the left while maintaining the shoulders against the ground.
Hold this pose for 20–30 seconds.
Slowly return both the head and knees to the beginning position.
Repeat on the other side.

Hip and lower back stretch

Lying flat on the back, flex the knees and bring them toward the body until the feet are flat on the ground.
Utilizing the hands, pull both knees in toward the chest.
Breathe deeply, pulling the knees closer to your shoulders with each exhalation.
Go as far as is comfortable, then pause the position for 20–30 seconds. Breathe normally.

Hip flexion

Stand tall.
Extend one arm out to the side and hold on to a static surface, such as a wall, table, or chair, for support.
Slowly raise the left knee to the level of the hip or as far as is comfortable while keeping the right leg straight.
Only hold this pose for a second before placing the right foot back on the floor.
Repeat with the right knee.
Perform 5–10 repetitions of this exercise.

Hip extension

Stand upright with the legs extended and the feet shoulder-width apart.
Extend both arms out in front and grab onto a chair, table, or wall for support.
Keeping the left leg extended, lift the right leg backward without flexing the knee.
Raise the leg as far as possible without causing discomfort, then clench the buttock tightly and pause the position for 5 seconds.
Do this stretch 5–10 times on each leg. To increase the weight, try attaching small weights to the legs.

Hip abduction

Stand tall.
Extend the right arm out to the side and hold on to something solid, such as a chair, table, or wall.
Beginning with the feet together, lift the left leg out to the left side. Keep the right leg straight and avoid rotating the hips.
Hold the pose for 5 seconds and then slowly return the leg to the beginning position.
Perform this exercise 5–10 times on one leg, then repeat it on the other side.

Heel-to-buttock exercise

Stand tall with the legs straight and the feet shoulder-width apart. For support, grab onto a chair, table, or wall.
Bending the right knee, bring the heel up toward the right buttock with the top of the foot facing the floor.
Be sure to keep the left leg straight and align the knees.
Slowly lower the leg and back to the starting position.
Repeat the exercise on the other side.
Goal to do 5–10 repetitions on each leg.

Mini squat

Stand tall with the feet shoulder-width apart.
If necessary, grab onto a chair, table, or wall for support.
Keeping the back straight, gently lower the body by flexing the knees until they are above the toes.
The feet should remain flat on the floor.
Hold this pose for a few seconds, then slowly straighten the legs back to the starting position.
Do these mini squats 5–10 times.

Short-arc quadriceps exercise

Lie flat on the back with a pillow or rolled-up towel beneath the left knee.
Slide the right foot back toward the buttock, bending the knee.
Slowly lift the left foot off the floor while keeping the back of the left knee pressed against the pillow or towel.
Hold the pose for 5 seconds and then gently lower the left leg back to the starting position.
Perform 5–10 lifts on one leg and then switch to the other leg.

Quadriceps exercise

Lie flat on the back and keep the legs extended throughout the exercise.
Push the backs of both knees toward the ground and flex both feet by pulling the toes toward the body.
Hold the pose for 5 seconds, then relax.
Perform 5–10 repetitions.

Bridging

Lie on the back, flexing both legs at the knee and placing the feet flat on the floor.
Maintain the arms by the sides of the body with the palms facing downward. If necessary, put a small pillow underneath the neck and head for support.
Slowly raise the pelvis and lower back upward. Be sure to keep the shoulders and torso on the floor.
Hold the pose for 5 seconds.
Gradually lower the back and pelvis toward the ground, starting at the top of the spine. Roll down through your spine until the whole back is flat against the floor again.
Do this exercise 5–10 times.

Chair stand

Place a chair so that its back is resting against a wall.
Sitting on the front part of the seat, flex the knees and place the feet flat on the floor. Cross the arms, putting each hand on the opposite shoulder.
Pivoting at the hips, lean back into the chair.
Lean the torso forward again and then slowly stand up. Keep the back, shoulders, and head straight while performing this.
Slowly sit back down and return to the starting position.
Do this exercise 4–6 times to begin with before gradually building up to 12 repetitions.

Abdominal exercise

Lie on the back, flexing the legs at the knees and placing the feet flat on the floor.
Tuck your both hands underneath the lower back.
Concentrate on the muscles in the lower abdomen and pull the belly button downward.
Pause this for 20 seconds and then relax.
Do this exercise 5–10 times.

Pelvic tilt

Lie on the ground with your knees bent, your feet placed on the ground parallel to each other, and your arms at your sides.
Tighten the lower abdominal muscles, sinking your abdomen downward toward your spine without utilizing your buttock or leg muscles to help you.
Your pelvis will tilt slightly during this motion while your low back pressed against the ground.
Hold this pose for 5 seconds, then relax your muscles.
Perform 2 sets of 10 to 15 repetitions.

Lying march

Lie on your back on the ground, with knees bent and arms to your sides.
Tighten your stomach muscles and slowly raise your right leg 3 to 4 inches from the floor.
Hold it for a few seconds, then slowly lower it to the ground.
Do the same with the left leg, and continue changing legs, “marching” for 30 seconds.
Do 2 or 3 times.

Planking

Start with your hands and knees on the ground and your back straight.
Raise your right leg off the floor and behind you, with your right knee slightly bent and no arch in your back or neck.
Pause for 3 to 6 seconds, then slowly lower to initial position.
Repeat with your left leg.
Do 12 to 15 times on each side.
Try performing a couple of sets. For a slightly more advanced exercise, lift one leg and the opposite arm at the same time. Pause for 4 to 6 seconds, then slowly lower to starting position.

Marching on the ball

Sit on the exercise ball with the feet in front of you.
Your feet should be around shoulder-width apart and flat on the floor.
Raise one heel while keeping your toes on the ground. For a greater challenge, raise your whole foot off the ground.
Hold that pose for a few seconds and then put that foot back on the floor and switch to the other side.
Avoid hunching your shoulders and concentrate on stabilizing your body with your core muscles. Continue marching for 3 or 4 minutes or longer.

Half crunch on the ball

Sit on the exercise ball with your feet flat on the ground and your arms crossed over your chest.
Slowly lean back at a 45-degree angle, flexing your hips and lifting your heels off the floor.
Use the abdominal muscles to pull yourself back up into a sitting position, setting your heels back on the floor and returning to a flat-footed position.
Perform 2 sets of 8 to 10 repetitions.

Oblique crunch on the ball

Sit on the exercise ball with your feet flat on the ground and your arms lifted straight overhead.
Slowly lean back at a 45-degree angle, bending your hips and lifting your heels off the ground.
While holding this position, slowly lower your right arm to your left knee.
Return your right arm overhead and alternate sides, performing the same exercise with your left arm.
Do it 10 times.

Clam

Lie on your side with your knees flexed. Tighten your buttocks.
Raise your top knee as far as you can, without letting the pelvis rotate forward or back. Keep your feet together and back erect during the exercise. Lower slowly back down.
Do it 10 times.

Single-Leg Snow Angel (Hip Abduction)

Lie on your back with the arms at your sides and legs extended.
Keeping one leg still, slowly slide the opposite leg out to the side and then bring it back in (like you’re drawing a snow angel with one leg).
Perform 8 to 10 reps, and switch legs.
Perform the move next to a chair or wall for balance.
Slowly lift your leg out to the side, and lower it back down.

Side-Lying Hip Adduction

Lie on your left side with your right knee bent and pointing up, right foot flat on the floor slightly behind you.
Keeping your left leg straight, lift it a few inches off the ground.
Lower the leg back down.
Do 8 to 10 reps on each leg.

Heel Slide

Lie on your back with your legs extended and hands on your hips.
Slowly slide one heel up toward your butt, flexing your knee.
Slide your heel back to straighten out the leg.
Perform 8 to 10 reps, and switch legs.

Elevated Side Plank

Stand with the side to a wall.
Put your forearm firmly against the wall and lean toward it, moving your feet away from the wall until your body makes a straight line from head to heels.
Pause for 10 seconds.
Change sides, and repeat.
Gradually add 5 seconds to your pause time until you get to 30 seconds.

Author: Dr.Nidhiphysio

Physiotherapist in Mobile Physiotherapy Clinic Bapunagar, Ahmedabad