Stiff hip exercises need to be done to get your hip back to a good operating condition. Keeping your hips flexible and strong will improve your everyday functioning. You will lessen your chances of further injury by keeping your hip joints, ligaments and muscle mobile, according to the Arthritis Foundation. Performing these exercises daily will provide the best results. Check with your doctor prior to starting any exercise program.
Walking
Walking needs to be included in your stiff hip exercises. Walking limbers your body and strengthens your muscles by providing resistance training, according to the Arthritis Foundation. Either walk on flat pavement, on a treadmill or in water. If using a treadmill, set the resistance to the lowest level. Do not walk up an incline. Walk on flat pavement or a treadmill for five minutes. Rest for 30 seconds. Slowly increase your time and intensity as you become stronger. Water walking provides the least amount of joint impact and is recommended if you are experiencing pain. Get into waist-deep water, in the shallow end. Walk across the pool's width. Relax for one minute when you reach the opposite side. Slowly walk back to your original position. Repeat this exercise four times. Do not walk too fast since this can cause more harm than good to your stiff hip, according to the Arthritis Foundation.
Bicycling
Bicycling, indoors or outdoors, can help loosen up your hip. Bicycling does not put much pressure on your hips, according to the University of Washington Orthopedics and Sports Medicine. If using a stationary bicycle, set the tension to zero in the beginning. Ride the bike for two minutes. Relax for one minute. Ride another two minutes. Repeat this exercise until you can ride for 10 minutes at a time. Riding your outdoor bike on low and easy gears is recommended by the Arthritis Foundation. Make certain your bicycle seat is set at the proper height to avoid injury. Your proper height will be when your leg is as straight as possible and just touching the pedal at its lowest point, according to the University of Washington Orthopedics and Sports Medicine.
Leg Swings
Leg swings will increase your hip mobility by working on your hip flexion and extension. Do this exercise in either warm water or on land. If done in water, get into chest-deep water. Hold onto the pool's side with one hand. If done on land, hold onto the back of a firm chair for balance purposes. Slowly lift your injured leg from the surface. Swing it forward to a comfortable height. Hold this position for five seconds. Slowly swing your leg backward. Hold that position for five seconds. You will be only moving your hip. Keep your upper body, neck and waist straight. Repeat this exercise 10 times. Relax for 10 seconds. Rotate your body so that you are using your opposite side. Repeat this exercise.
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