Hip Arthritis Stretches Exercises Ask Jo
Hey everybody, it's Jo. Today I'm gonnashow 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 backis nice and straight, nice and comfortable. Knee at about a 90 degree angle and your hipat 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 andcontrolled. Nice and slow. Start off with
about 10 of these. Then if it gets easy whenyou you get up to 2025, you can add an ankle weight and then start back down to the lowerreps. The next exercise is a sit to stand. So you're just gonna stand up and then slowlysit 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'sok, but if you can, just kind of tap the chair and then come back up. Make sure you kneesare staying behind your toes by sticking your bottom out. So it's not coming straight downlike this, but sticking the bottom out and
then coming back up. So again, just startingwith about 10 of these and then working your way up to 20 or 25. So now I'm gonna get downon the ground and show you some more. A lot of times when we have hip arthritis, we endup bending forward to kind of protect those hips. And then those hip flexors end up gettingtight, so you want to stretch those out. Get yourself kind of in a lunge position withthe knee down that you want to stretch that side. And then the other one out in frontof you. Make sure your toes stay forward, your back stays upright. And then just leanforward and you should feel a stretch right through here. So hold that stretch for about30 seconds. Come back and then stretch again.
If you're on a harder surface, you might wantto put a pillow under your knee so you're not getting so much pressure through yourknee. 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. Alrightso now we're gonna get on the ground. Now you're gonna do some hip abduction exercisesin the supine position or lying on your back. With these exercises, you really want to tryand keep your toes straight up and down. A lot of times people want to turn that footout, especially with the hip arthritis. People tend to go out this way. But try to keep itup and down. All you're gonna do is lie down
flat, and then just slide your leg out a littlebit and come back in. Be nice and relaxed, and see how I'm keeping my foot up straighttowards the ceiling. Now sometimes people want to do that, but then you're not workingthose outer muscles. So keeping it up, sliding out with those toes up, coming back in. Youcan just start off with about 10 of these and kind of work your way up to 20 25, andif those become easy, then you don't need to do this exercise anymore. The next exerciseis what we call clam shells. Clam shells even though the look easy, they're actually prettytough. You're gonna put you knees together. And your legs on top of each other. Kind ofperpendicular to the ground. So keep your
hips up. A lot of times people want to rollthem back lie this, but you want them straight up and down to the ground. Pull your kneesup in a bent position, still on top of each other, and then you're gonna open up likea clam shell, and then slowly come back down. So see how my hips want to roll back, buttry and keep them straight up and down. You don't have to make a big opening, but youwant to make it nice and controlled without rolling those hips down. So again, you canstart 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 bandto get a little more resistance doing those.