Osteoarthritis causes hip degeneration by wearing away the cartilage that cushions the joints where bones meet, such as the hips. Without the protection of cartilage, the bones rub together. Symptoms include pain and stiffness and can worsen to the point of disability. Hip degeneration is a condition of aging; however, the condition also is caused by excess weight, injuries and genetics. Gentle exercises -- such as walking, swimming, biking and range-of-motion stretches -- can improve flexibility and alleviate pain and stiffness.
Stationary Cycling
Start stationary cycling three time each day for five-minute sessions at a moderate pace. Physical therapist Matthey Goodemote suggests increasing your time to seven-minute sessions once you can cycle without pain. Continue over time to increase your cycling times by a few minutes. Cycling is a way to enjoy cardiovascular benefits without stressing your hip joints. Cycling can strengthen your muscles and bones and lessen the pain of hip degeneration.
Water Walking
Enjoy the benefit of exercise and working your muscles and joints without pressure and pain. Water walking is less stressful on your joints, but it provides 12 times more resistance than air, according to aquatic coordinator Vennie Jones. Exercising in water puts no weight on your joints, but it strengthens your muscles and joints. Use a flotation belt to walk in the deep water for more challenging workouts. Walk in the water just as you would normally and walk sideways and backwards to work more of your muscles.
Yoga
Johns Hopkins Arthritis Center recommends hatha yoga as an exercise program for arthritis. Yoga focuses on flexibility, strength, balance, and alignment. Yoga can help improve your range of motion. Yoga poses, or asanas, and stretches can improve your range of motion and strengthen your hip muscles and joints. Modified yoga, such as chair yoga, can help even the least flexible to participate and begin to enjoy some of the benefits of increased flexibility of hip muscles and joints.
Hip Abduction
Perform hip abduction by lying on your back with your legs straight and toes pointed. Slide your leg out slowly to the side without raising it too high and return the leg to the starting position. Repeat the move a few times and switch legs. Make this exercise more challenging by doing it standing up and using a resistance band around your ankles.
Tips
Many health gyms and rehabilitation programs offer special programs for people with hip degeneration and osteoarthritis.
Warnings
Speak to your doctor before performing exercises for hip degeneration. Avoid exercises and yoga poses that are considered hip openers and those that require extreme rotation of your hips. Stop exercising if you feel pain.
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