Hip & Pelvis Pain

Hi, I'm Doctor Jo, a Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. Be safe. Have fun. And I hope you feel better soon.

5 Moderate Hip Osteoarthritis Pain Relief Exercises, Lying Down

Buy osteoarthritis hip pain worksheetHip osteoarthritis (OA) can cause pain in the hips, back & knees, and it can pain when walking. These are moderate hip osteoarthritis exercises, so if they are too difficult, check out my beginner hip osteoarthritis exercises.

The first exercise is a clamshell exercise. This works the gluteus medius and rotator muscles.

Next are 4-way hip exercises lying down. This is hip flexion, hip abduction, hip adduction, and hip extension. They are a great way to work all the muscles around the hip to help with stability and strength.

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5 Hip Osteoarthritis Pain Relief Exercises, Lying Down

5 Hip Osteoarthritis Pain Relief Exercises, Seated

5 Hip Osteoarthritis Pain Relief Exercises, Lying Down

Buy hip osteoarthritis worksheetHip osteoarthritis (OA) can be very painful and make the hips stiff. Often simple exercises will help gain movement in the hips and reduce pain. These 5 hip exercises, which can be done lying down, may help.

Starting off with smaller movements should cause less pain in the hips. Pelvic tilts are a great way to get the muscles moving.

Then isometric exercises (where the muscles are activated but not making movements) do a great job of strengthening without the pain of movement. Glute squeezes (or sets) and hamstring sets do a great job of getting some strength in the hips.

Next are bridges. These are great for all the muscles around the hips and low back. Finally, supine hip abduction is a great beginner exercise since the bed or floor is used to help support the legs.

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7 Tight Hip Stretches

5 Hip Osteoarthritis Pain Relief Exercises, Seated

5 Hip Osteoarthritis Pain Relief Exercises, Seated

Buy hip osteoarthritis worksheetHip osteoarthritis or hip arthritis can cause pain in the hips, back, and knees. Sometimes standing exercises may be too difficult or painful, so here are some seated exercises that may help.

Seated hip flexion and seated hip extension (long arc quad – LAQ) are great ways to help strength the hip flexors and quad muscles.

Ball squeezes work the inner thighs or adductor muscles. Hip or leg rollouts with and without a band work the outer thighs or the abductor muscles. These help stabilize the hip, and can help reduce arthritis pain when they are strong.

Finally seated hip internal rotation will also help strengthen the muscles around the hip. These can be done with or without a band.

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10 Best Hip Strengthening Exercises to Relieve Hip Pain

5 Hip Pain Relief Stretches & Exercises You Can Do In Bed

Buy Hip Pain Relief WorksheetThese hip pain relief stretches & exercises don't necessarily need to be done in bed, but they may help relieve hip pain in the morning before getting up, and/or when going to bed at night.

Hip pain can be from a number of reasons. Often our hips will be really stiff when we first wake up or after a long day on our feet. The stretches and exercises can easily be done in your bed.

The first two stretches are an active assisted (AA) hamstring stretch and a knee to chest stretch. These will help stretch the muscles that are connected to your hips/pelvis and help relieve pain and tightness.

Next pelvic tilts and bridges are a great way to not only loosen up the hip and pelvic area, but they also help strengthen your core muscles as well.

Finally, a straight leg raise (SLR) will help strengthen your hip flexor muscles.

Click here to learn more about reps, set, and frequency.

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