Hey everybody, it’s jo. today i’m gonna show you some hip arthritis stretches and exercises, so let’s get started. The first exercise is gonna be a hip flexion exercise. Just seated in a chair. Make sure you back is nice and straight, nice and comfortable. Knee at about a 90 degree angle and your hip at about a 90 degree angle. Then just bring your knee straight up towards the ceiling, this way. And then slowly come back down.
Make sure you’re going slow and controlled. going fast is just using momentum and you really want to use those muscles. Nice and controlled. Nice and slow. Start off with about 10 of these. Then if it gets easy when you you get up to 2025, you can add an ankle weight and then start back down to the lower reps. The next exercise is a sit to stand. So you’re just gonna stand up and then slowly sit back down. With this, again, be controlled. Don’t just jump right up and then come down, you want to control those muscles. So leaning.
Forward a little bit to shift your weight, then come up and then slowly come back down. If you need to sit all the way down, that’s ok, but if you can, just kind of tap the chair and then come back up. Make sure you knees are staying behind your toes by sticking your bottom out. So it’s not coming straight down like this, but sticking the bottom out and then coming back up. So again, just starting with about 10 of these and then working your way up to 20 or 25. So now I’m gonna get down on the ground and show you some more. A lot.
Of times when we have hip arthritis, we end up bending forward to kind of protect those hips. And then those hip flexors end up getting tight, so you want to stretch those out. Get yourself kind of in a lunge position with the knee down that you want to stretch that side. And then the other one out in front of you. Make sure your toes stay forward, your back stays upright. And then just lean forward and you should feel a stretch right through here. So hold that stretch for about 30 seconds. Come back and then stretch again.
If you’re on a harder surface, you might want to put a pillow under your knee so you’re not getting so much pressure through your knee. But make sure you’re not bending forward cause then that’s taking away from the stretch. Keep your back nice and upright and then stretch forward. Three of those, 30 seconds. Alright so now we’re gonna get on the ground. Now you’re gonna do some hip abduction exercises in the supine position or lying on your back. With these exercises, you really want to try and keep your toes straight up and down. A.
Lot of times people want to turn that foot out, especially with the hip arthritis. people tend to go out this way. But try to keep it up and down. All you’re gonna do is lie down flat, and then just slide your leg out a little bit and come back in. Be nice and relaxed, and see how I’m keeping my foot up straight towards the ceiling. Now sometimes people want to do that, but then you’re not working those outer muscles. So keeping it up, sliding out with those toes up, coming back in. You can just start off with about 10 of these.
And kind of work your way up to 20 25, and if those become easy, then you don’t need to do this exercise anymore. The next exercise is what we call clam shells. Clam shells even though the look easy, they’re actually pretty tough. You’re gonna put you knees together. And your legs on top of each other. Kind of perpendicular to the ground. So keep your hips up. A lot of times people want to roll them back lie this, but you want them straight up and down to the ground. Pull your knees up in a bent position, still on top of each.
Other, and then you’re gonna open up like a clam shell, and then slowly come back down. So see how my hips want to roll back, but try and keep them straight up and down. You don’t have to make a big opening, but you want to make it nice and controlled without rolling those hips down. So again, you can start off with about 10 of these. Work your way up to about 20 25. If they become easy, then you can put a weight around the top of your leg, or you can use a resistive band to get a little more resistance doing those.
Hip Arthritis Stretches Exercises Ask Jo
Hey everybody it’s jo and spider dog kali. we’re pretty tired from a long hard night’s work. Today we’re going to show some stretches and exercises for hip arthritis. So spider dog Kali is off taking a nap from saving all those people last night. We’re going to lie down too, to start off with some pelvic tips. So with your legs propped up, you’re just going to start off with that pelvic tilt where you want your hips to actually move. That pelvis.
Needs to go down. and what you want to do is tighten up those core muscles and push down almost like if someone had their hands underneath your back you’re trying to squish their hands into the ground. So just pushing down that way. If you can’t actually see movement, you’re probably not doing it quite right. But just hold that pelvic tilt down for about three to five seconds, and then relax. And just start off with about 10 of those just getting those hips kind of.
Loosened up and moving just a little bit. after you do 10 of those, then you’re going to go up into a bridge. So just nice and slow, you want to kind of go one segment at a time but make it as smooth as possible. So coming up until you’re pretty flat, and then same thing coming down nice and slow and control.Just kind of moving one segment of your back at a time. Just to get those hips moving, the back moving, and those glutes moving a little bit. So same thing just start off.
With about 10 of these you can work your way up to 20 25, but just start off with about 10 in the beginning and see how it feels. After you get those hips loosened up a little bit, then we’re going to go into some strengthening exercises in the hips and legs area. So bring the leg you want to work straight out. You want to try to keep your legs straight the whole time. So if you pull up your toes, that helps kind of lock out that mean keep it.
Straight. The other one should be bent because you want to use it as a target because you don’t want to kick up much higher then about the angle of the other side of the leg. So just nice slow controlled come up to about where it is, and then slowly come back down. If you don’t have to put it all the way down and relax it, try and keep those muscles kind of.
Engage the whole time, but if you have to take a break in between that’s fine. Again just start off with 10 of these and kind of see how it feels. Then you’re going to turn over to your side with that leg on the ground, and you’re going to work the inner thigh muscles now. So you can put your leg the other leg behind you or you can put it in the front. I think it’s a little bit easier behind me, but some people prefer in the front.
Still keeping that leg nice and straight, still pulling your toes up, and then just bring your leg up just a little bit off the ground. It doesn’t have to be a big kick for this one because you’re not going to be able to get it super high without kind of rolling over and doing it like that. So just again start off with about 10 of them. Keep the leg nice and straight and then relax. So normally just keep on rolling around but just to be able to look at.
You and show you what i’m doing, now you’re going to do the top part of your legs, so normally you keep on rolling and use the same leg. So this time the bottom leg you can kind of just fold it underneath you, but you want to be in pretty much a straight line with your hips. So not bent forward nice and straight. Still keeping that leg straight, keep those toes pulled up, and almost lead with your heel for this one and just go slightly behind you. Almost like.