Exercises for arthritis in the hips
Stretching: These exercises make it easier to sit down, put on your shoes and get in and out of a car.
Lie on your back and slowly slide your foot up toward your buttock, bending your hip. Lift your foot and gently bring the knee toward your chest. Hold this position for a count of three. Lower your foot and slide your heel back down. Repeat five times on each leg.
If you find it difficult to raise your leg, you can use your hands or you can use a belt or towel to help lift. Be sure to lift behind the thigh, never over the knee. Lie on your back and bring your knee to your chest. Keep your pelvis flat against the floor and internally rotate your knee inward towards the opposite side of your body and hold it for a 10 second count. Do 4 to 5 repetitions. This is called “thread the needle.” Lie on your back. Cross one your right leg on top of the left thigh. Bring your left thigh up towards your chest as high as it will go. Reach down with your right hand through the “hole” created by the bend of your right knee as your leg crosses on top of the left thigh. Reach down with your left hand and clasp the right hand behind the left thigh. Gently pull up on the left thigh and hold for a 10 second count. Repeat 4-5 times.
Strengthening: Straight Leg Raise. This exercise strengthens the muscles that bend the hip and straighten the knee. Lie on your back, knees bent, feet flat. Straighten one leg. Tighten the muscle on the top of that thigh and straighten the knee as much as possible. Keeping the knee straight, raise your leg one to two feet (about 50 cm) off the ground. Do not arch your back. Hold your leg up and count out loud for ten seconds. Relax. Repeat with the other leg. Hip Hooray. This exercise can be done standing or lying on your back. If you lie down, spread your legs as far apart as possible. Roll your legs and feet out like a duck and then in, pigeon-toed. If you are standing, move one leg out to your side as far as you can. Lead out and in with the heel. Hold onto a counter for support. Back Kick. This exercise increases the backward mobility and strength of your hip. Hold onto a counter for support. Move the leg up and back, knee straight. Stand tall and do not arch your back. Non-impact aerobic:
The hip takes a lot of pounding with weight-bearing aerobic exercise. Consider swimming, a stationary bike, or an elliptical training for cardiovascular workouts.
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