6 Most Effective Exercises For Hip Pain And Arthritis

Effective Exercises For Hip Pain And Arthritis

Effective Exercises For Hip Pain And Arthritis

Having arthritis is painful and the last thing you want to do is exercise. However, exercise is what makes your symptoms better.The more you exercise the better you will feel and the more mobile and independent you will be. Of course you have to do the right kind of exercises at the correct level of intensity.

Exercises for Hip Pain and Arthritis

Knee-Hugs

Lie down on the floor with hands by your side, palms facing downwards and legs straight. Now, while breathing in, bend your right leg and interlock your fingers around your knee. Press the knee to your chest while the left leg is stretched straight out. Keep it pressed for 15 seconds breathing normally. Make sure that you do not pick up your head. Next straighten the leg while breathing out and repeat the same with the left leg. Keep slowly alternating and do 10 sets.

Knee-Hugs

Sideways Bends

Sit on the ground and join your soles while letting your knees drop away from each other. Make sure that your back is straight.  Lean slowly forward, keeping back as straight as you can. You will feel a stretch in your groin area. Next, sit up and move both your feet outwards stretching them as far apart as you can.

Now, slowly bend sideways towards your left and bend your head too on the left side bringing your right arm over your head, your arm should be resting on your right ear. Make sure that you do not over do. Take deep breaths and count slowly to 30. Come back to upright position and move sideways towards your right side and take your left arm over your head and rest it on your left ear. Count to 30. This exercise is very good for relieving hip pain.

Sideways Bends

Energetic March

Stand in place with your feet together and hands by your side and start marching, swinging your arms and lifting your knees high when you do.Start doing it 20 at a time and increase as per your convenience. This exercise is good for getting relief from both hips and knees arthritis.

Energetic March

Also Read

Seven Causes Of Hip Arthritis
How To Treat Sciatica In Your Leg

Sleeping Leg Swings

Lie down on your left side with your left arm up on the floor and your left ear resting on your left arm. Slowly swing your right leg up, count to 5 and then lower it slowly. Do this 5 times and then change over to lying down on the right side. Repeat this exercise 20 times as this exercise stretches the hips which is very beneficial.

Sleeping Leg Swings

Standing Against the Wall

Stand straight in front of a wall with your feet a foot distance apart. Now slowly bend your knees and make a sitting position by taking the support of wall. Stand in this position for 15 seconds and then come back. Repeat this exercise 10 times as it is very good for arthritis.

Straightening Leg at 90 Degree

Lie on the floor with legs straight and hands by your side. Now slowly take your right leg up until it makes a 90 degree angle with the floor. It would be difficult in the beginning, but later on you will be able to do it easily. Repeat this 20 times. This exercise is good for hips and arthritis.

Straightening Leg at 90 Degree



nancydehal