Arthritis may make your entire body ache. Even though exercising may feel like the last thing you want to do, it will improve your range of motion and reduce joint pain. After you exercise, practice gentle stretching exercises to reduce arthritis pain in the hips. Talk to your doctor before starting a new exercise routine, particularly if you have injuries or other health conditions.
Four Stretch
Stand up straight with your feet flat on the ground and your back straight. Hold onto a chair or couch with one hand to keep your balance. Stand on one leg -- if only one hip is bothering you, lift this leg off of the ground. For example, if your right hip is bothering you, lift your right leg. Bend your leg and place it on the knee of your opposite leg, turning the lifted knee out, making a shape with your legs that resembles the number four. Raise your knee up higher to increase the stretch. Hold for 30 seconds, then release. Repeat 15 times, then switch to the opposite leg if necessary.
Swinging Legs
Stand up straight with your left hand on top of a sturdy chair or couch to maintain your balance. Put all of your weight on your left leg, then carefully swing your right leg forward. Tap your toe in front of you, then swing it back to the starting position. Swing your leg to the side, then touch your toe to the ground and bring your right foot back. Swing your leg backward, touch your toe to the ground and bring your right foot back to center. Repeat the exercise with the opposite leg.
Butterfly Stretch
Sit down on the ground and bend your knees. Press the soles of your feet together, then push your heels toward your body until you feel a comfortable stretch. Lean forward and press your knees to the ground slightly to increase the stretch. Do not bounce up and down while you stretch. Hold for five full breaths, then release. Repeat 15 times.
Groin Stretch
Stand up straight with your legs a little bit wider than your shoulders. Hold onto a chair or couch for support. Turn your right foot out at a 45-degree angle, keeping your left foot pointing straight in front of you. With your right foot, take a step to the right and bend your right knee, lunging to your right side. Hold the position for 30 seconds. Do not let your right knee move past your toes. Repeat the exercise on the opposite side.
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