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Hip Arthritis Stretches and Exercises for Pain Relief
AskDoctorJo•Processed: Mar 03, 2026
6-minute workout video. Stretching, Low Impact, Floor Exercise. targeting Hips, Glutes. low intensity. helps with Pain Relief, Flexibility / Range of Motion.
⏱️ Key Moments
Summary:The workout includes pelvic tilts, bridges, hip raises, planks, and bird dogs to strengthen and stretch the hip area, focusing on pain relief and mobility improvement.
🏃 Guide
This video is designed for individuals suffering from hip arthritis, providing targeted stretches and exercises to alleviate pain and improve mobility.
Benefits
Pain Relief
Flexibility / Range of Motion
Step-by-Step Guide
1
Pelvic Tilt
Lie on your back with knees bent. Push your belly button into the ground, flattening your back. Hold for 3-5 seconds, feeling your core engage. Breathe steadily throughout.
2
Bridge
Slowly lift your hips off the ground segment by segment, engaging your glutes. Feel the stretch in your hips and lower back. Lower back down smoothly.
3
Four-Way Hip Lying Down
Lying on your back, keep your leg straight and raise it to hip level, then lower. Feel the activation in your leg muscles. Repeat on each side for hip adduction and abduction.
4
Plank
Position yourself on your elbows and toes or knees. Keep your body in a straight line, engaging your core and glutes. Hold for 20-30 seconds.
5
Bird Dog
On all fours, extend opposite arm and leg. Maintain a straight back, feeling stability in your core. Alternate sides slowly.
Safety Notes
Consult a healthcare provider before starting if you have severe hip pain or other underlying conditions.
Duration: 6m 28s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Osteoarthritis
Therapeutic Goals
Pain ReliefFlexibility / Range of Motion
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation
Equipment Needed
🏋️ None
Primary Focus
💪 Hips💪 Glutes
Category
StretchingLow ImpactFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strain
Tags
#6 min#quick#short#Stretching#Low Impact#Floor Exercise#beginner#None#Hips#Glutes#low