6 Hip Arthritis Relief Exercises to Improve Pain, Mobility, and Strength

3 Stretches for Hip Arthritis

Stretching helps loosen tight muscles and improve hip mobility. These three stretches target key muscles affected by hip arthritis.

1. Seated Piriformis Stretch

The piriformis muscle in the back of the hip often gets tight, leading to stiffness and pain. This stretch helps loosen it.

1. Sit in a chair and cross one ankle over the opposite knee.
2. Let your knee drop down naturally.
3. If needed, apply gentle pressure to the knee or lean forward slightly.
4. Hold for 1 minute.

Modification: If crossing your ankle is difficult, keep the leg straight, slide it up, and lean forward.

2. Seated Hip Adductor Stretch

The inner thigh muscles (hip adductors) often tighten in people with hip arthritis. This stretch helps loosen them.

1. Sit back in a chair and spread your legs as wide as possible.
2. Lean forward to increase the stretch.
3. Hold for 1 minute.

3. Standing Hip Flexor Stretch

The hip flexor muscles help you walk, but they can become tight and cause discomfort.

1. Stand with one foot in front of the other.
2. Roll your pelvis under and squeeze your glutes to push your hips forward.
3. Hold for 30 seconds and switch sides.

Modification: If possible, kneel on one knee for a deeper stretch.

3 Strengthening Exercises for Hip Arthritis

Strengthening the right muscles helps stabilize your hips, making movement easier and reducing pain.

1. Single-Leg Balance

This exercise strengthens the gluteus medius and minimus, which support your hips while walking.

1. Stand on one leg and try to keep your hips level.
2. Hold for 10 seconds.
3. Repeat 10 times per leg.

Modification: Hold onto a chair or touch the floor lightly with your other foot for support.

2. Hip Flexor Strengthening

Strong hip flexors help with daily activities like lifting your leg into a car or putting on shoes.

1. Sit in a chair and use your hands to lift one knee toward your chest.
2. Let go and try to hold your knee up for 10 seconds.
3. Lower slowly and repeat 10 times per leg.

3. Lateral Step-Up

This exercise strengthens the hips and legs, making stair climbing easier.

1. Stand sideways next to a stair or aerobic step.
2. Step up, pushing through your heel and engaging your glutes.
3. Slowly lower back down and repeat 10 times per leg.

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Final Thoughts

These six hip arthritis relief exercises can help you move better with less pain. Start with the stretches, then add the strengthening moves as you gain confidence.

Consistency is key—try these exercises daily for the best results!

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