If you're living with arthritic hips, you may experience restricted movement, loss of flexibility and pain. Incorporating specific exercises will help decrease pain and increase mobility over time. The Johns Hopkins Arthritis Center recommends exercise to increase lubrication, decrease bone loss and strengthen muscles surrounding your hip joint. Include hip-specific exercises three times a week will help you reap the most benefits from your program.
Straight Leg Raises
Relax on your back with your arms at your sides and legs extended. Extend your left leg and keep your right leg bent with the bottom of your foot on the ground. With your left leg extended straight, slowly raise and lower to the start position. Your head and back should remain on the ground. Complete 10 repetitions with your left leg and then repeat on your right side. Complete three sets of 10 repetitions on each leg.
Side Leg Lifts
This exercise will strengthen your hips and core muscles. Rest on your right side with both legs extended. Stack your hips one on top of the other and pull your navel to your spine, which will contract your core. You can relax your head in your hand to take pressure off your neck. While exhaling, slowly raise your left leg as high as comfortable. Inhale and return to the start position. Perform 10 repetitions with your left leg and then switch sides by resting on your left side. Complete three sets on each leg.
Leg Circles
Relax on your back with your legs extended and your arms relaxed at your sides. Keeping your left leg straight, lift your right leg and point your toes away from the midline of your body. To modify, bend the left leg keeping your foot on the floor. Make 10 large circles in a clockwise motion with your right leg. Return to the start and repeat with your left leg. Complete three sets with each leg.
Bridges
Strengthening your glutes will help to not only alleviate hip pain but also strengthen your hip flexors. Rest on your back with the bottoms of both feet on the floor hip-width apart and knees bent. Relax your head and back on the floor with your arms resting at your sides. Exhale and contract your glutes and abdominals while lifting your hips upward off the floor. Inhale and slowly return to the start position. Perform three sets of 10 repetitions.
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