Exercise is beneficial no matter what shape you are in, states the National Institute on Aging. Degenerative hip exercises help to improve your flexibility, strength and overall endurance. These exercises can be done in the comfort of your home. To reap the best results, do them consistently. Consult with your physician before starting any exercise program.
Hip Kicker
Strengthen your hip muscles by doing a hip kicker exercise. Situate yourself on a mat on your hands and knees. Slowly raise your right leg behind you and attempt to straighten it. Make certain your back is straight. Hold this position for 5 seconds. Slowly return your leg to the original position. Repeat this exercise five times. Do the same routine with your left leg. As you progress, you may want to add a small cuff weight to your ankle.
Leg Swings
Increase your hip flexibility and range of motion by doing an exercise known as a leg swing. Stand in a pool in chest-deep warm water. The water will reduce the stress on your joints. Stand with your left side against the pool's wall. Use your left hand to hold onto the wall for balance. Keep your knees straight. Slowly lift your right leg and bring it forward to a height that is comfortable. Hold this position for 5 seconds. Slowly swing your leg backward. Do this swinging motion another five times. Rest for 10 seconds. Rotate your body so your right side is against the pool's wall. Repeat this exercise five times with your left leg. Only move your hip during this exercise, not your waist or neck. Keep your upper body straight.
Bicycling
Improve your endurance level and cardiovascular health by doing an aerobic exercise such as bicycling. Bicycling does not put too much stress on your hips, knees or feet, according to the University of Washington Orthopedics and Sports Medicine Department. This is important if have a degenerative hip. As an endurance exercise, bicycling also helps reduce stress, control your weight, improve your hip's bone strength and improve your sleep, according to the Arthritis Foundation. Ride an exercise bike indoors or use a bicycle outdoors. Adjust the seat to the proper height--the point where your leg has only a slight bend when the pedal is at its lowest point. Be careful not to pedal faster than 50 to 60 revolutions per minute. Start with zero resistance. Ride your bicycle for 5 minutes to start. Rest for 5 minutes. Ride your bike for another 5 minutes. Gradually increase your time until you reach 30 minutes each session. Ride your bicycle three to four times a week to begin with. Increase your resistance as you become stronger.
Member Comments