The Johns Hopkins Arthritis Center notes that regular physical activity can keep the muscles around arthritic hips strong, decrease bone loss, replenish lubrication of the joint, and may help control joint swelling and pain. To realize these benefits, regularly engage in range-of-motion and flexibility exercises. Consult with your health care provider before beginning any exercise program.
Hip External Rotation
Externally rotating your hip will open up your hip and provide a gentle stretch for the muscles in the front of your hip. Lie face up with your left leg extended and your right leg bent with your foot flat on the floor. Allow your right knee to drop toward the floor as far as possible while remaining pain-free. Return to the starting position. Repeat the rotation 10 to 20 times and then switch legs.
Bent Leg Raise
The bent leg raise will improve the pain-free range of motion of your arthritic hip. Lie face up on the floor with your legs extended. Slowly raise your right knee while sliding your foot along the floor, bringing your foot as close to your buttocks as you comfortably can. From here, lift your foot off the floor and take your knee toward your chest. If necessary, place your hands on the back of your thigh to assist in the movement. Hold this position for five seconds, then place your foot back on the floor, sliding it out until your leg is extended. Repeat the movement with your left leg. Complete the exercise five times with each leg.
Straight Leg Raise
The straight leg raise strengthens the muscles on the front of your hips that are used for hip flexion. Lie face up on the floor with your knees bent and feet flat on the floor. Slide your right foot along the floor while straightening your leg. Once your leg is as straight as possible, contract the muscles on the top of your thigh. Keeping your knee extended, lift your foot 1 to 2 feet off the floor. Hold this position for five to 10 seconds, then carefully lower back to the floor. Repeat the exercise with your left leg. Complete the exercise five times with each leg.
Bridging
Bridging works to strengthen the muscles of your posterior hip. Lie face up on the floor with your knees bent, feet flat and arms relaxed at your sides. Press through your feet to lift your hips off the floor until your knees, hips and shoulders are in a straight line. At the top of the movement squeeze your buttocks and hold for two seconds. Carefully lower back to the floor. Repeat the exercise five to 10 times.
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