Hip Arthritis Stretches & Exercises – Ask Doctor Jo


Hey everybody, it’s Doctor 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 20-25, 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. And then the last exercise is just a simple
bridge. Bridges seem pretty simple, but they give you a nice workout. They’re working the
hamstrings in the back, the gluteus muscles in the back, keeping the hips nice and strong.
So prop your knees up feet out apart for each other just a little bit, and then slowly come
up into a flat position here. Now don’t go fast. The slowness is the important part.
So coming up and then slowly coming back down. If you do each segment of your back, you’ll
get a little bit of stretch in your spine as well. So coming up and then slowly coming
back down. Again starting off with 10 and then working your way up from there. So there
you have it, those are your hip arthritis stretches and exercises. If you have any questions,
leave them in the comments section. Don’t forget to like us. If you’d like to check
out some more videos, go to AskDoctorJo.com And remember. Be safe, have fun, and I hope
you feel better soon.

Daniel Yohans

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