hey everybody it's doctor jo and sweet Kali, and today i'm going to show you
five moderate hip osteoarthritis exercises you can do lying down. so let's get started.
so before we get started, if you haven't already make sure and click on the subscribe button down
there because it helps my channel grow. so these are a little more moderate exercises but they're
still lying down, so they should be pretty doable. if these are a little bit too tough for you,
i do have some simpler ones that might be worth trying. so to start off with, we're going to do a
clam shell. clam shells look easy, but if you're doing them correctly they're a little tougher
than they look like they are. so you're just going to bend up your knees, stack your legs on top of
each other. the key here is you want your hips to be perpendicular to whatever you're lying down on.
so you want to keep it this way the whole time. you don't want your hips to roll back and forth,
otherwise you're not going to get the muscles activated that you want.
your feet are going to stay together, and then the top knee is going to come up. but again try
not to roll your hips. so when you lift up into that clam shell, i'm not rolling back to bring my
leg up because then i'm not using those muscles. so i'm keeping i like to put my hand on my hip
so i know i'm keeping it right here. and then lifting up and slowly coming back down. so again
this looks kind of easy and sometimes the first two or three are pretty easy,
but as you work your way up, it does get a lot tougher and you're working that gluteus medius
muscle there for help strengthening those hips, especially when you have that hip osteoarthritis.
so right there is where you should really feel it a little bit kind of more in the booty,
some a little bit on the side. but again not rolling back. if you're rolling back,
it's going to feel really easy, and it's going to feel like you're not really doing anything.
so after that then we're just going to go into some straight leg raises while we're
lying down. so this time it's going to be this leg just so you can kind of see what's going on.
i like to leave my other leg propped up, it helps give me a target, but it also helps support my
back a little bit. some people bring their leg down, but again i just feel like this is more
comfortable for me. so the leg that you're going to be working, this is called either a
straight leg raise or hip flexion and supine, and so you want to keep your legs straight,
and you're going to pull up your toes. that kind of helps lock your leg out because you want your
leg to be straight like that straight leg raise the whole time. if you're bending your knee,
that means you're probably not ready for this and these might be a little bit too tough for you.
so keeping that leg straight. you're just going to bring your leg up to about equal to the other
side. so that's why i like having it bent up to have a target. you don't want to bring it all the
way up, that's actually going to make it a little bit easier, you want to kind of stop right here
and then slowly come back down. so again these should be slow and controlled.
if you're just going fast like this, i could probably do a hundred of these like this,
but if you're going slow and not using momentum and making sure you're using those muscles
to activate and do the work, they're going to be pretty tough. once you get to about 10, you might
you might be ready to take a break. if you need to start over in between each one and
reset yourself you can, but eventually like this you want to almost not even touch back down. you
want to keep everything activated the whole time. so then the next one is going to be rolling over
onto your side. so now the top leg is going to be the one that i'm working. so this is going to be
for side lying hip abduction going up. so the bottom leg is going to be bent just again for
for comfort. you can keep it straight if you want to, but i like to keep the bottom one bent
the top leg is going to straighten out. again you're going to pull your toes up towards you.
this time when you lift your leg, turn your leg a little bit so your heel leads first and you're
gonna go slightly behind you when you kick up. so it's not this. that's not using the muscle you
want to do. not coming forward like this because again that's not the muscle that you want to work,
you want to turn that foot so that heel comes up and back. again try and keep your hips pretty
perpendicular to the to whatever you're lying down on. if you're you know rolling back or
rolling forward again, that's not quite quite getting the movement. so coming back like this
and then slowly coming back down. so i'm going to take a moment to get my thumbnail shot,
you can take that with me if you want. okay so the next one is going to be for hip adduction.
so normally with these you just keep turning all the way around, but so i can look at you
now it's going to be the leg that you're lying down on. so again, normally you just turn
all the way around for the side that you want to work, but if you have hip osteoarthritis most time
you want to work both sides. so this time is going to be the bottom leg i'm working. you can do
your leg propped up in the back you can do your leg propped up in the front. i'm going to prop
it up in the back just so you can see a little bit more of what i'm doing. so this is going to be hip
adduction adduction, working those inner muscles, those adductors, or some people call them the
groin muscles in there. so this is a same kind of concept where you want to keep your legs straight
and locked out. pull those toes up that kind of helps lock everything out, and this time you're
just coming up like this almost scooping your leg up. it doesn't have to be a big movement, you
can see i'm only coming up you know maybe six to eight inches up off um of what i'm lying down on.
so if you try and go too much more you're probably going to start leaning back. so again you want to
keep everything in a pretty neutral position as you lift. and so again try not to turn your toes
either way. you want them pointing forward because that's going to get those adductors in there.
and then the last one is just going to be rolling over onto your tummy. so this is going to be hip
extension to get those extensors which are your glutes and your hamstrings. so still keeping the
leg straight that's what we're going to do, and this is the side that i'm working. so i'm going to
kind of pull my toes up and and you rest your head make sure you're comfortable. i'm just propping
up a little bit so i can see you, and then this one's a little bit harder to always keep your leg
straight, but you want to keep it as straight as possible. and then just lift up your leg.
so again i'm not rolling, my hips aren't coming up off of the the bed or the floor,
i'm just lifting up right there. so if you feel like you have to come up like this,
that's not really getting that exercise. it's just coming up a little bit off the floor
and then slowly coming back down. so there you have it, those were five moderate hip
osteoarthritis exercises you can do lying down. if you'd like to help support my channel,
make sure and click on the link up there, and don't forget to subscribe
by clicking down there. and remember be safe, have fun, and i hope you feel better soon.