Hi. I'm going to show you five gentle exercises for hip osteoarthritis pain relief. If any of these exercises cause pain or produce new symptoms, please stop and consult with your medical provider.
To do a straight leg raise you are gonna lie on the ground or your bed if you're more comfortable there. You’re gonna straighten out one leg in front of you and then, while keeping your core tight, I want you to raise that leg so your knees are in line with each other. On the way back down, just control nice and slow. You're probably going to feel your abdominal muscles working, your hip flexor and your quad muscles firing. You can do this ten times on each leg and then perform 2 or 3 sets, depending on how challenging it is for you.
For the bridge exercise, you're gonna lie on your back. You are gonna put your hands on the ground then you're gonna lift your hips off the ground. At the top, I want you to squeeze the glutes and then control on the way back down. You can do this ten times and work up to 2 to 3 sets.
For a piriformis stretch, straighten out one leg. Take the hip you want to stretch, take your opposite hand, put it on your knee and then pull towards your opposite shoulder. You should pull until you get a nice gentle stretch through the hip and glute area. Hold this for about 30 seconds With the other side bend your knee take your opposite hand and pull towards your opposite shoulder. And you should feel a comfortable stretch all through the hip and glute. You can do about 2 to 3 30 second holds of this on each side.
For the clamshell exercise, you can lay on your side put your knees and your ankles together and bend your hips up a little bit. You're then going to take your top leg, raise it off and go as high as you can. Just be mindful that you're not letting your whole body roll back with you. You're going to feel muscles in your hip and glute working with this. I want you to perform 2 to 3 sets of ten of this on each side, depending on how challenging they are for you.
For the hip flexor stretch, you're going to kneel on the ground or on a soft surface if that's easier on your knees. Put your other leg up here. Hand up something for some balance if you need it, and then lean forward until you get a gentle stretch all through the front of that hip flexor. You're going to hold this for about 30 seconds and do it about three times each side. If kneeling is too hard on your knees, you can modify this standing just with a wide staggered stance. Shift your weight forward and again, you should get a gentle stretch through here. You can hold that about 30 seconds and do that three times each side.
For more hip osteoarthritis pain relief information please visit us at Sports-health.com.
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