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.