Hip exercises: Exercises to strengthen and stretch the hip muscles and improve joint mobility are intended to preserve function, reduce pain and improve daily movement.
First exercise: Lie face down. Tighten your abdominal and gluteal muscles to lift one leg slightly off the floor while keeping your hips flat on the floor. Hold this position for six seconds and repeat the exercise 10 times.
Next exercise: Lie on your back with your knees bent and your feet flat on the floor or bed. Lift your pelvis and lower back off the floor. Hold the position for six seconds, then slowly lower down. Repeat the exercise 10 times.
Heel slide: Lie on your back, bend your leg and move your knee towards your chest. Move the heel down again and slowly extend the knee. Repeat the exercise 10 times.
Next exercise: Stand with one hand resting on the back of a chair or work surface. Lift your leg straight out to the side. Hold for six seconds, then slowly lower your leg. Try to keep your body straight at all times. Repeat the exercise 10 times on each side.
Knee Bend: Bend your knee to pull your heel toward your lower body. Keep your knees in line, and point the balls of your knees towards the floor.
Squats: Hold on to a chair for support. Squat until the ball of your knee is directly over your big toe. The knees must not be in front of the toes. Return to standing position. Repeat the exercise 10 times.
Next exercise: Wrap a towel or place a ball under your knees. Keep the back of your thigh on the towel and straighten your knee to lift your foot off the floor. Hold for six seconds, then slowly lower your heel to the floor. Repeat the exercise 10 times.
Next exercise: Lie on your back. With your hands, pull one knee toward your chest, keeping the other leg extended. Hold your knee to your chest for six seconds. Return to the starting position. Repeat the exercise six times with each leg.
