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Hip Arthritis Stretches and Exercises for Pain Relief
AskDoctorJo•Processed: Mar 03, 2026
5-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 a series of hip-focused stretches and exercises aimed at improving mobility and reducing pain associated with hip arthritis, emphasizing controlled movements and proper form.
🏃 Guide
This workout is designed for individuals suffering from hip arthritis, providing effective stretches and exercises to alleviate pain and improve mobility.
Benefits
Pain Relief
Flexibility / Range of Motion
Step-by-Step Guide
1
Hip Flexion Exercise
Sit with your back against a chair, knees and hips at 90 degrees. Raise your knee towards the ceiling slowly. Feel the engagement in your hip flexors. Start with 10 reps.
2
Sit to Stand
Stand up from a seated position while keeping your feet shoulder-width apart. Lean forward slightly as you rise, then sit back down slowly. Feel the strength in your legs. Start with 10 reps.
3
Hip Flexor Stretch
Kneel on the ground with one knee down and the other leg in front. Keep your back straight and lean forward to stretch the hip flexor. Hold for 30 seconds, repeat three times.
4
Hip Abduction Exercise
Lie on your back with legs straight. Slide one leg out to the side while keeping toes up. Feel the outer hip muscles working. Start with 10 reps.
5
Clamshell Exercise
Lie on your side with knees bent. Keep your hips stacked and open your knees like a clamshell. Feel the glutes working. Start with 10 reps.
6
Bridge Exercise
Lie on your back with knees bent and feet apart. Lift your hips to create a straight line from knees to shoulders. Feel the engagement in your glutes and hamstrings. Start with 10 reps.
Safety Notes
Consult a healthcare provider before starting if you have severe hip pain or other underlying conditions.
Duration: 5m 37s
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: Osteoporosis
Equipment Needed
🏋️ Chair
Primary Focus
💪 Hips💪 Glutes
Category
StretchingLow ImpactFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strainChair modifications available
Tags
#5 min#quick#short#Stretching#Low Impact#Floor Exercise#beginner#Chair#Hips#Glutes#low