Hip exercises help increase strength, flexibility and range of motion, whether you're stiff from sitting or have recently had hip surgery. However, prior to starting any exercise program following hip joint or hip replacement surgery, speak to your doctor about safety and duration. Following hip surgery and barring complications, individuals are often encouraged to get up and about as soon as possible to encourage the healing and strengthening process.
Leg Raises
Lie on your back on the floor with your knees bent. You may place your hands beside your hips or place them under your buttocks for additional support if necessary. Suck in the lower abdominals and make sure the lower back remains on the floor during this exercise. Extend the right leg. Keeping the knee straight, lift the leg off the floor a few inches to start, gradually working up to lifting the leg about one to two feet off the floor, suggests Quick Care. Hold the position for about 10 seconds and then release. Repeat the process with the other leg.
Forward and Back
Stand with your left side facing a chair, wall or counter. Grasp the object with your left hand for balance. Place your weight on your left leg and foot. Maintaining balance, slowly swing the right leg forward, then toward the rear, suggests Quick Care. Keep your back straight and stomach pulled in during this exercise. Only swing the leg forward and back a few inches to start, working your way up to a larger arc as you feel yourself growing stronger. Perform 10 forward and backward swings on the right leg, then turn around and repeat the process with the other leg.
Hip Extension
Stand with your feet between 12 and 18 inches behind a chair or table, grasping the back of it for balance. Lean slightly forward and then lift the left leg off the floor, raising it behind you about 6 inches to start. If that causes pain, start with 3 inches. Work slowly, placing focus on the hip moving the leg. Don't swing it back and forth. Do 10 repetitions and then repeat with the other leg.
Water Exercise
If the weather's nice, or if you have access to an indoor swimming pool, start exercising a fractured hip in a swimming pool, which offers gentle resistance to hip rotation and strengthening exercises, suggests Hip Help. An easy exercise involves circling the foot in the water, starting with small circles and gradually increasing the size of the circles as the hip joint grows stronger. Water helps individuals, whether they're elderly or recovering from hip surgery or a hip fracture. It helps an individual move with greater ease without placing additional pressure or weight on the hip joint.
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