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Seated Exercises for Hip Osteoarthritis Pain Relief
AskDoctorJo•Processed: Mar 03, 2026
6-minute workout video. Low Impact, Floor Exercise. targeting Hips, Legs. low intensity. helps with Pain Relief, Muscle Strength.
⏱️ Key Moments
Summary:The workout includes five seated exercises targeting hip osteoarthritis, focusing on muscle strength and pain relief through controlled movements.
🏃 Guide
This video is designed for individuals suffering from hip osteoarthritis who find standing exercises challenging. It offers seated exercises to alleviate pain and improve mobility.
Benefits
Pain Relief
Muscle Strength
Step-by-Step Guide
1
Seated Hip Flexion
Sit upright in a chair, lift one knee towards the ceiling while keeping your back straight. You should feel the hip flexors engaging. Avoid leaning back.
2
Long Arc Quad
Extend your knee while seated, kicking your foot up and then lowering it slowly. Feel the quadriceps engage without leaning back.
3
Ball Squeeze
Place a ball between your knees and squeeze for 3-5 seconds. You should feel the inner thighs working. Start with a gentle squeeze to avoid soreness.
4
Hip Rollouts
With knees hip-width apart, roll one knee outwards while stabilizing the other. You should feel the outer thighs working. Go slow and controlled.
5
Seated Hip Internal Rotation
Keep your knee in place and rotate your foot outward. You should feel the hip muscles engaging. Use a resistance band for added difficulty when ready.
Safety Notes
Consult a healthcare provider before starting if you have severe hip pain or other related conditions.
Duration: 6m 11s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Osteoarthritis
Therapeutic Goals
Pain ReliefMuscle Strength
Equipment Needed
🏋️ Chair
Primary Focus
💪 Hips💪 Legs
Category
Low ImpactFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsAvoid holding breathNo spinal stressAvoid excessive core strainChair modifications available
Tags
#6 min#quick#short#Low Impact#Floor Exercise#beginner#Chair#Hips#Legs#low