Strengthening Exercises

Exercises to strengthen your hip muscles can reduce pain and improve your physical function. Strong muscles help support and protect your hip joints and may delay the progression of your condition. Strength training is important for people with arthritis of the hip because it also helps to maintain healthy bones
These exercises will help you maintain strength in your hips


General guidelinesKeep your back in a comfortable position – not too flat and not too arched. This is called neutral spine
You should feel gentle movement in your hip. You should not feel more pain in your hip
Repeat these exercises 10 to 20 times, 2 to 4 times a day

Mini squat using a chair

.Hold onto the back of a chair with your feet shoulder width apart

Mini squat using a chair
Slowly bend your knees a few inches and squat
Keep knees over feet. Squat only a short distance, to avoid pain in your knees
Hold for 5 to 10 seconds, then return to starting position

Bridging
Lie on your back with your knees bent and your feet flat on the floor. You may want to place a pillow under your head. Gently tighten your stomach and buttock muscles. Lift your hips 3 to 5 inches from the floor without arching your back. Hold the bridge for 5 to 10 seconds, then slowly lower your hips to the floor

Basic Clam
Lie on your side with both knees bent and positioned in front of you. Gently tighten your abdominal muscles to protect your back. You may use a pillow to support your neck

Basic Clam
Slowly raise your top knee up and outward like a clam opening, using your buttock muscles. Hold for 5 seconds, then slowly lower your knee back to the starting position. Keep your buttock muscles tight and your feet together throughout the exercise. Do not roll your body or pelvis backward