Nearly 10 million Americans have been diagnosed with osteoarthritis, according to the American Academy of Orthopaedic Surgeons. Osteoarthritis of the hip also is known as degenerative hip disease. This condition occurs as the result of wear and tear on your hip joint -- which is a weight-bearing joint. Hip exercises can help to reduce your pain as well as increase the strength of your hip muscles. If you have osteoarthritis, consult your doctor before starting exercises.
Hip Leans
Hip leans can help maintain or restore flexibility to your hips. Sit on the edge of a chair with your back straight. Place your hands on your knees and lean forward. One at a time, slowly move one of your hips forward. You will feel a light stretch in the hip you move. Return this hip back to the starting position and repeat with the opposite hip. Complete one set of 10 repetitions for each hip.
Knee to Chest Stretch
A knee to chest stretch can help to alleviate pain caused by osteoarthritis of the hip as well as help to improve flexibility in your hips and lower back. Lie on the ground with both of your legs extended in front of your. Bend one of your knees upward toward your chest. Wrap both of your arms around this knee and slowly pull your knee as close to your chest as possible. Hold this position for a count of 10 seconds. Return to the starting position and repeat with the opposite leg. Complete one set of 10 repetitions for each leg.
Prone Leg Stretch
This exercise will help to strengthen the muscles in the front of your hip and thigh. Lie in a prone position -- on your stomach -- with your legs fully extended. Slowly bring the heel of one leg up in the direction of your buttocks by bending your knee. Continue moving your heel until you feel a stretch in the front portion of your thigh. Hold this position for a count of five seconds. Relax and repeat with the opposite leg. Repeat one set of 10 repetitions for each leg.
Indoor Cycling
Indoor cycling helps to increase range of motion in your hips while providing you with the benefits of a cardiovascular workout. Sit on your indoor bicycle and adjust the bike so that your leg is only slightly bent at the knee when your foot in touching the pedals. You should also adjust the bike so that you are pedaling at a low resistance. Begin cycling by making only half circles. Progress to full circles as tolerated and as you increase the range of motion in your hips. Start by cycling for five minutes at a time. Slowly progress to 20 minutes by adding a few minutes to your cycling time each time you exercise.
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