Arthritis Hip Pain Relief ExercisesArthritis hip pain relief exercises should begin with a solid program aimed at first stabilizing the pelvis before you begin to strengthen the tendons and muscles of the hip joint. When you have hip pain it can radiate from the lower back all the way down into your legs causing you undo discomfort that can generally be alleviated by doing low impact exercises such as Pilates and Swimming.
Below I have listed some arthritis hip pain relief exercises based on using Pilates Principles. These and many others can be found in the new Pilates Ebook available here today.
Pelvic Stabilization Exercises for Hip Pain Relief:
Neutral Spine Lying-
Position: Lying on a mat with your knees bent and feet hip width apart, arms at your side.
Action: Begin by releasing your tailbone down creating an arc in the lower back, move up into the mid back and draw it down without flattening the spine. The shoulder blades are down and heavy and the back of the neck is long, do this by drawing your chin down towards your chest leaving the size of a fist space there. Pelvic clocks – Position: Lying on the floor with neutral spine and knees bent. Action: Imagine your pelvis as a clock. 12 o’clock is at your navel, 6 is at your pubic or tailbone, 3 and 9 are the hip bones. Now imagine there is water in that clock or bowl and you are going to empty from 12 o’clock around clockwise and then counterclockwise feeling each number on the clock working. Cues: Keep the knees still you are just mobilizing the pelvis.
Tendon and Muscle Strengthening for arthritis hip pain relief exercises: Leg Circles – Position: Lying on the floor with one leg extended along the mat and the other at a 90 degree angle to the floor and a neutral spine. Action: Keeping the pelvis still circle the thigh (leg) in the hip socket 6 times each direction. Switch legs. Cues: Focus on keeping the torso and leg on the mat very still as you freely circle the leg in the air.
Frog Legs - Position: Lying on the floor with the spine in neutral and both legs up at a 90 degree angle with the heels together and toes turned out, this will open the knees wide. Action: Keeping the spine in neutral on the mat extend the legs up to the ceiling or 10 degrees lower keeping the heels squeezed and toes turned out. Feel the back of the inner thighs squeeze together.
Standing Leg Abduction - Position: Standing tall with the ribs over the pelvis reaching out through the top back of your head. Action: Swing one leg out to the side without changing your standing posture. If you have to lean then you are going to far with the leg. Swing it out and in 10 times on each side.
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