oh hey everybody it's Doctor Jo and miss remy. today i'm going to show you five
simple exercises for hip osteoarthritis that 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 all these exercises are for hip osteoarthritis
can be done lying down. you can do them on your bed, you can do them on a couch, you can do them
on the floor if you're comfortable getting down on the floor. actually on the floor is usually a
little bit easier if you're comfortable getting down there because it's a firmer surface. so
it is a little bit tougher on a couch or bed, but you can do it. so these are super simple.
they're ones that you might just want to start off with if you're having a lot of pain with that hip
osteoarthritis, this is going to really help. so the first one is just a simple pelvic tilt.
pelvic tilts are one of my favorites for a lot of different exercises for the hip, the back,
even the knees. and so the pelvic tilt is just like it sounds. you're tilting your pelvis. so
you're not pushing with your legs. your bottom is not coming up for this pelvic tilt it's you know
supine posterior pelvic tilt. and so you want to use those core muscles to get that tilt in there.
so you can see where that tilt or that rotation is, but i should be able to talk while i'm doing
it. i'm not holding my breath. i'm not pushing in with my heels. i'm not lifting up with my booty.
i'm just using those core muscles. imagining that i'm pushing that belly button down into whatever
i'm lying down on. so once you go into that tilt, you're kind of flattening out that back.
imagine that someone's hand is under there and you're trying to squish it and then hold it for
about three to five seconds. this is really just to get the the hip the pelvis area moving. so
you can see this is this is moving those hips and this is a nice way to get those muscles
moving doing some exercises without getting a big movement that might hurt or be uncomfortable. so
i really like this one. again just holding that for three to five seconds and then relaxing is a
good way to kind of get started. so the next ones, the next couple ones, are going to be
isometric exercises. so the next one is going to be a glute set. and a glute set,
the booty those booty muscles sometimes we'll call them a booty squeeze, is just to activate
those muscles. but again you're not making a big movement, so it shouldn't be as painful. and so
some people prop up their knees, some people bring them down whatever is more comfortable for you. a
lot of times you might see your therapist have you do with your legs down, and so all you're doing
is just squeezing in those booty muscles almost like if you have to go to the bathroom and you're
just trying to hold it in. same kind of thing. a three to five second hold, and then relax. so
again i'm not making a big movement, but i'm feeling those muscles kind of squeeze together.
those glute muscles have a lot to do with our hips, so when we have that osteoarthritis or
that oa in the hips, this is a great way to get those muscles activating, starting to get them
exercising, but not again not getting that big movement that's going to be really uncomfortable.
so again that three to five second hold, making sure that you're getting a good squeeze,
and then relaxing. if you're really painful, don't squeeze with everything you have. maybe just start
off with like a 30 to 40 percent of how hard you can feel like you can squeeze it. so then the next
one is going to be a hamstring set. so same thing, this is an isometric exercise. you're activating
the muscle, but you're not really making a big movement that might be uncomfortable. so those
hamstrings come all the way up and attach to that pelvis area your ischial tuberosity, or those sit
bones in the back. so when you have hip issues, a lot of times those hamstrings become painful
weak or tight, and so a hamstring set is really nice to do that. so when you're doing this set,
again you're activating the muscle, but you're not making a big movement. so the movement that i'm
going to be doing is this movement. if i'm pulling my heel up towards my bottom
bending at my knee, that's activating my hamstring. but you're not actually going to
move anything. you're going to use whatever you're lying on to push into. but i'm pushing my heel in
at an angle. so i'm not just pushing down that's going to get my glutes a little bit more.
i'm pushing down and in. so i'm pushing this way, and i should feel those hamstrings underneath
activating. if i put my hand there i can actually feel them activating. again maybe that three to
five second and then relax. a lot of times with hamstrings they like to cramp up very easily,
so this is one i would definitely just start off with maybe even 20 to 30 percent of everything
i can do, and then if it's feeling good, and you don't feel like you're going to cramp up,
then gradually over time you can start pushing a little bit harder.
and again it shouldn't be painful it shouldn't feel like it's cramping. so if you're going in
there and it's starting to cramp up, just relax it a little bit. so now we're going to go into some
more movement, so this one is going to be coming up into a full bridge. with bridges they're great
because they work the hamstrings and they work the glutes and kind of all the muscles around
just to help you stabilize. so bridges sound and look pretty easy, but if you're doing them right,
they're actually a little bit tougher than they are. you shouldn't be able to do 30 to
50 of these and just not having any problems. if you do, if you don't get tired after doing that,
you're probably using momentum instead of using your muscles. so i've i've gotten comments
where i'm like i'm doing 30 and i'm not really feeling anything, but my guess is you're probably
just doing this which is not really going to get what you need. you need to go slow and controlled.
almost like you're coming up one segment at a time and really driving your knees forward.
that's going to help activate those glutes and those hamstrings. so squeezing at the end getting
that little pause and then rolling back down. you don't have to stop at each segment of your spine,
but you really want to kind of roll everything up and that's really working those hips.
it's working the back. it's working the knee. so it's working everything in there. now if you've
got pretty significant osteoarthritis in the hips, you might only be able to get you know halfway up
a third of the way up, and that's okay. eventually you want to try and get all the way up, but these
shouldn't be painful. so if you only can just kind of lift your booty off the the floor a little bit
or the bed a little bit, that's fine. just start off with that and then slowly come back down.
so the last exercise is going to be supine hip abduction. and so really this is the difference
between this and on your side is you have whatever you're lying on is to support your leg, so it's a
little bit easier. it's a nicer one to start off with. the important part of this one is to keep
your foot pointed upwards. i see a lot of people do this early on. they'll turn their foot out,
and then they'll slide their leg out. but then you're using your hip flexor, you're not using
your abductor. so try and keep your toes pointed upwards and slide out and then slide back in.
just go to comfort. so you don't have to bring your leg all the way out to the side. you just
want to go until you feel some tension, but again try and keep those toes up the whole time where
your heel is the thing that's staying down and then sliding back in. it doesn't seem like a lot,
but if again if you've got that arthritis in there, you're really going to feel it. it's
it's a great way to get that movement, but that have that leg supported while you're doing it.
so there you have it. those were five simple exercises you can do for hip osteoarthritis
lying down. if you'd like to help support my channel make sure and click up there,
and don't forget to subscribe, where Remy? yeah down there. yeah. and remember
be safe, have fun, and i hope you feel better soon.