Hip Arthritis Stretches & Exercises - Ask Doctor Jo

The first stretch is called the pelvic tilt. You will roll back onto your back with your knees bent. You want to imagine pushing your belly button into the ground, or push your back flat onto the ground like you are squishing something. You can put your hand under the curve of your back, and try to push your back into your hand. Make sure you are breathing and not holding your breath while doing these exercises.

Next you will do a bridge. Push your bottom up off the ground, but try to do this slowly, and do one segment of your back at a time curling upward. Then slowly go down the same way, one segment at a time.

Now you will do a four way hip lying down. Start off lying on your back. For all of these you want to try to keep your leg straight by locking out your knee, and pull your toes towards your nose to activate the muscles in your leg. Slowly raise your leg to about the other side where the knee is bent, and then slowly come back down. Then roll onto your side with the leg you want to work on the bottom for hip adduction. You can place your bent knee on top in front of or behind the leg on the ground, which ever is more comfortable. You won’t be able to lift your leg high without rolling your hips. Then you will roll to the other side for hip abduction. Keep your leg straight, and try to lead with your heel and take your leg slightly behind you to engage the glut muscles. Then you will roll over onto your stomach for hip extension. You won’t be able to lift your leg very high with this one either. Do all of these ten times, and work your way up to 20-25.

The next exercise will be a plank on your elbows. You can do this modified with your knees bent and on the ground, or you can get into a full plank position. Make sure your elbow lines up with your shoulder, and that your body is in a straight line. Hold this for about 20-30 seconds, and work your way up to a minute.

Now you are going to get onto all fours or in the quadruped position. Try to keep your hands directly underneath your shoulders, and try to keep your back in a straight line, no arching up or down. Kick one leg straight out behind you, and raise the opposite arm at the same time. Some people call this the bird dog. Do ten on each side.

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Doctor Jo is a Doctor of Physical Therapy.

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Hip Arthritis Stretches & Exercises:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[AskDoctorJo]

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[rockinrobin]

Dr Jo, if you're still out there....I see these comments were from several years to 7 mo ago. I did them all slowly, fewer reps due to tightness and pain but now feel great. Not gimping around tonight! I will do them again in the morning and work my way up. I WAS an avid gym member. The pandemic changed all that. I still stretch but it wasn't helping as much. Thank you!

[Zosime]

Thank you. I just found out two weeks ago that I have hip arthritis. I've been going to physical therapy, but your videos have helped too.

[donnamartin]

Dr. Jo, you're in the know! I really like how you demonstrate how NOT to do things. Your attitude always makes me think "hey, why not? might as well drop and do a few stretches right now!" I love how you motivate me👍🏽

[suPREVIEW]

Thanks dr. Its really helpful.
I wish my pain go away 😢

[kirtikerthaker]

You are a GREAT TEACHER. Thank you for your all tips. GOD BLESS YOU.

[KingPookienation]

I’m 45 and I Have Arthritis in the hips and back my goal is to beat this Exercising and eating right !

[lornabartlett]

Yes very much appreciate your kindness and thoughts on how to do it right ! Great for my hips and lower back and shoulders. Strengthening experience with methods and controlled techniques.

[merlelennox]

Thanks Jo your videos are helping me too with hip oestioarthitis, the clam is the only one where I find the pain excuitiating so I’ve given it a miss but I’m persevering with all ur different videos, u explain every excerzise in such great detail
Thankyou

[MrNickazoid]

I've got severe hip arthritis and it's no fun. I will definitely try out these exercises. The funny thing is when the doctor diagnosed me with severe hip arthritis, because I went in for a leg-length discrepancy, at the time I had no pain whatsoever. But since that time I've lost range of motion and there's nothing but pain while my cartilage is virtually gone so that I'm bone on bone in the left hip which I surmise is why I have to an extent a leg-length discrepancy. Question is arthritis something that creeps into areas of the body where cartilage and or other soft tissue begins to degenerate so as to fill a void? Just curious. Thank you in advance

[harshitadaga]

What if hip is too painful? And I'm not able to do 😣

[kimg]

it's as if you knew my arthritic hip was bothering me today! loool

[angelapereira]

Dr. Im 50 yrs old. Bcoz of kick start of 2 wheeler vehicle i had been suffering from right knee pain for the last 20 years. Dr told its due to worn out knee cartilage. But now I m experiencing pain in my right hip bone also n lower back portion. It pains while sitting on the chair in office also. Kindly advise.

[Gamer]

i have arthritis in my left hip and its too the point i cant walk at all i have to use a cane to
be able to go to the bathroom ad still that even hurts severely

[priscillajimenez]

My grandma has hip arthritis and has thinning of sending her this video. But she has a big belly and has a herniated disk in her upper back where there's a bulge. Would these exercises still work for her?

[papusbueno]

dr jo, in joint pains, specifically the hip, do you suggest a cold or hot compress? or when to use hot or cold compress... thanks!

[brahmoone]

hmm it actually helped on my aching hips

[Gokulsir]

Hi, can you tell me that arthritis treatment is fully successful

[cathywilliams]

How do these exercises help do they build the muscle up so it helps the bones

[ken-fozu]

My glutes are so weak and I guess piriformis is so tight and painful, that I can't do any of those without sharp pain in the glute pain in the si joint area. The pain is the same when I stretch the area. I am not sure if by doing the stretches or exercises that I may be hurting my self. Not sure what to do and I can't get any good answers from the doctors Every doctor says that it is all part of arthritis and they never give answers of how to relieve it.