Osteoarthritis is a painful condition that causes you to experience pain and stiffness in your joints because the areas where the ball at the top of the thigh meets the socket of your pelvis have worn down over time. The result can be inflammation of the muscles, tendons and cartilage around the diseased hip joint that can make it difficult for you to move comfortably. While arthritis can't be cured, you can engage in regular exercise that helps to improve flexibility in the hip joint.
Knee Chest Pulls
This exercise stretches the muscles around the hip and in front of your leg to reduce arthritis pain in your hip. To perform, lie on your back on a bed or other comfortable surface. Pull your knees toward your chest, placing your hands behind your knees. Hold this position for five seconds, then release the stretch and lower your legs to your starting position. Repeat this exercise 15 to 20 times.
Bridge
This exercise stretches the iliac and psoas muscles around the hips to reduce muscle tension and pain. To perform, lie on your back with your feet flat on the floor. Place your arms at your sides, palms facing down. Contract your buttocks muscles to lift your lower back off the ground. Continue to lift until your body makes a straight line from your knees to your upper back. Do not arch your back as you lift the body off the floor. Hold this position for five seconds, then lower your body. Repeat the exercise three to four times.
Waiters Bow
The waiters bow strengthens the muscles around the hips to provide stability and support to your hip joint. To perform, stand with your feet hip-width apart. Place your left hand on your stomach and your right hand on your lower back. Bend at the knees, leaning forward as you squat slightly. Do not bend the knees so deeply that your legs are parallel to the ground. Instead, only squat as far as you are comfortably able. Hold this position for five seconds, then stand to release the exercise. Repeat the exercise three to four times.
Straight Leg Raises
This exercise helps to strengthen the muscles around your hip joint. To begin, lie on your back with your right leg extended and your left foot on the ground. Lift the right leg three to four inches off the ground, holding the leg in this position for five seconds. Lower the leg, then repeat 15 to 20 times on this side. Repeat by lifting the left leg.
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