Arthritis pain can affect every area of your life. When even walking is painful, something has to give. Yet, do you give up on doing the things you love, or get moving and make changes?
The choice is yours.
When you’re ready to make a few changes, there are several hip-specific exercises. They can strengthen your muscles, improve flexibility, and, most importantly, reduce pain.
These 10 exercises will increase your mobility and strength. You can start with the easiest exercises and move on from there. Most have modifications to make it either harder or easier, as needed.
Note: Exercises where you need to be on your back or side may be more comfortable on a carpeted floor or with an exercise mat.
Knee-to-Chest
Lie flat on your back with your knees bent. Bring one knee to your chest, hold for at least 20-30 seconds, then release. Repeat 3-4 times per leg.
Challenge: Keep one leg straight while you pull the other knee to your chest.
Video: Watch the video to learn how to do this!
Clamshell
While lying down on your side, bend your knees while keeping your feet and knees together. Then, keep your feet together but open at the knee.
When you’re doing this one right, it exercise looks like a clamshell opening.
Challenge: Add a resistance band around your knees.
Video: Watch the video to learn how to do this!
Bridges
Beginning on your back with your knees bent at about 90º, squeeze your glutes and push your feet into the floor. Lift your hips high enough that your knees, hips, and shoulders are in a straight line. Use a mirror if you need to see what’s going on.
Hold the position for 5-10 seconds, rest for 5-10 seconds, and repeat the process 8-12 times.
Challenge: Hold a light weight at hip level.
Video: Watch the video to learn how to do this!
Hip Rotator Stretch—Also Called Figure 4s
Begin on your back with your feet at hips-width apart and legs bent at 90º. Place the ankle of one leg on your other leg near your knee, but not on top of it.
Then lift the bottom leg slowly while you gently push the other knee away from you. Hold it for 10-20 seconds and release. Repeat the stretch 3-4 times per side.
Video: Watch the video to learn how to do this!
Hamstring Stretch
Begin lying flat on your back with straight legs. If that is uncomfortable, roll up a small towel and place it under your lower back. You can also keep the leg you’re not stretching bent.
Hold a towel or strap in both hands and loop it around your foot. Pull upward, while keeping your leg straight, until you feel a stretch. Hold this stretch for 20-30 seconds, or more if you can.
Repeat 3-4 times in each leg.
Video: Watch the video to learn how to do this!
Straight-Leg Raises—Outside
While lying on your side, straighten your legs. Tighten the thigh muscles on your top leg and keep it straight. Lift your top leg toward the ceiling, but not too far—only about 12 inches, hold it there for 5-6 seconds, then slowly lower it.
Repeat the motion 8-12 times, then switch sides.
Note: Keep your knee forward, and hip and leg aligned with the rest of your body—don’t let your hip drop back.
Strength challenge: add a resistance band for a little extra work.
Video: Watch the video to learn how to do this!
Straight-Leg Raises—Inside
This is the same as on the outside, only you’ll need to use a chair to support the top leg.
Tighten all the thigh muscles in your bottom leg and lift it straight up toward the top leg. As with the straight-leg raise on the outside, do not let your hip drop backward.
Repeat the exercise 8-12 times on each side.
Note: You can do both the inside leg raise and outside leg raise while standing. Exercise bands add resistance. Plus, you can increase the resistance as you get stronger
Video: Watch the video to learn how to do this!
Standing IT Band Stretch
The iliotibial band, typically referred to as the IT band, is a long piece of connective tissue. It starts at the hip, then runs along the outside of your leg to the knee and shin. Gently stretching the IT band can help alleviate hip and knee pain.
Using a chair or wall for support, plant the foot that’s furthest from the wall. For example, if the wall is on the right, plant your left foot. Then cross your other foot behind and stretch toward the wall. Hold the stretch for a few seconds, repeat the process 2-3 times, then switch sides.
Video: Watch the video to learn how to do this!
Clock Tap
This simple standing stretch can challenge your balance. It also works your hip flexors and improves hip mobility. If you need balance help, use a wall for support. Then, as your balance improves, move away from the wall.
Imagine standing in the center of a clock face. You’re going to reach out with your foot to tap as many numbers on the face as you can.
Balance on one foot, and extend the other foot forward towards the 12 o’clock position, then pull it back to center. Repeat the process, going as far around the clock face as you can 2-3 times per leg.
Strength challenge: Add a resistance band to clock taps.
Video: Watch the video to learn how to do this!
Chair Pose
Yoga gets a bad rap as a “stretching only” discipline, but that isn’t a fair assessment. Because yoga uses so many big muscle groups, it will build functional strength. Chair pose is taken straight out of a yoga class, and is here for you.
With your feet hip distance apart and back straight, “sit” in an imaginary chair.
But if that’s too much, do what you can with a minimal amount of pain. Place a chair behind you for safety, so if you fall it’s into a real chair.
Note: Some videos tell you to place your feet and knees together. Many people find this extremely uncomfortable.
Strength challenge: Deepen your sit, or hold a small weight.
Video: Watch the video to learn how to do this!
Living with Hip Arthritis
When you have hip arthritis, dealing with the pain is the worst part. It impacts every aspect of your life and can keep you from doing the things you love. But with careful management and daily exercise, arthritis pain can be minimized.