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Hip Osteoarthritis Pain Relief Exercises for Hips, 7 Minutes
AskDoctorJo•Processed: Mar 03, 2026
7-minute workout video. Floor Exercise, Low Impact. targeting Hips. low intensity. helps with Pain Relief, Flexibility / Range of Motion.
⏱️ Key Moments
Summary:The workout includes five exercises targeting hip osteoarthritis, focusing on gentle movements to promote strength and flexibility while lying down.
🏃 Guide
This video is designed for individuals suffering from hip osteoarthritis, providing simple lying down 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, tilt your pelvis by engaging your core muscles, flattening your lower back against the surface. Hold for 3-5 seconds, feeling the muscles activate without holding your breath.
2
Glute Set
While lying down, squeeze your glute muscles as if trying to hold in a bowel movement. Hold for 3-5 seconds, feeling the activation without excessive strain.
3
Hamstring Set
Press your heel into the surface without moving your leg, activating your hamstring. Hold for 3-5 seconds, ensuring no pain or cramping occurs.
4
Bridge
Lift your hips off the ground by engaging your glutes and hamstrings, rolling up slowly. Hold briefly at the top, then lower back down, focusing on controlled movement.
5
Supine Hip Abduction
With your leg supported, slide it outward while keeping your toes pointed upwards. Move to the point of comfort, feeling the tension in your hip muscles.
Safety Notes
Consult a healthcare provider before starting if you have severe pain or other medical conditions. Avoid exercises that cause significant discomfort.
Duration: 7m 45s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Osteoarthritis
Therapeutic Goals
Pain ReliefFlexibility / Range of Motion
Equipment Needed
🏋️ None
Primary Focus
💪 Hips
Category
Floor ExerciseLow Impact
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strain
Tags
#7 min#quick#short#Floor Exercise#Low Impact#beginner#None#Hips#low