Place a couple of blocks or telephone books on a chair. Stand in front of the chair and elongate the spine keeping the posture in neutral. Try not to arch the lower back. Move into a sit position by bringing the buttock back and down and raise the arms forward into flexion at the same time. Then return to the standing position. Repeat for 3 sets 15 repetitions. When doing this exercise keep the knees over the ankles as well as in alignment with the second toes as much as possible. This stand-to-sit exercise is great for retraining the function strength of the lower quadrants if you have hip arthritis or have had a partial or total hip replacement surgery.
Lying on your back with the knees bent elongate the spine and keep the posture in neutral. Then engage your inner core below the belly button. With the arms by your sides, lift the buttock up and hold for 10 seconds. Lower and repeat 10 times doing 3 sets. This exercise is great for retraining the extensor muscles to help support hip arthritis or total hip replacement surgery.
Start by pulling in your inner core below the belly button while keeping your posture in neutral. Be careful to avoid arching the low back. Keeping your inner core engaged extend the hip with the knee bent at 90 degrees. Hold this at the end range for a few seconds and then bring it back down. Repeat this 10 times 3 sets 3 times per day. This exercise is great to help increase active range of motion extension strength in your hip due to muscle imbalances caused by injury or arthritis in your hip joint.
Start by engaging your inner core and keeping your posture tall. Balance yourself by holding onto to the wall, a post or something solid. Stand on one leg and bring the other knee up towards the waist and then bringing it back down again. Do this for one minute 6-8 times per day. This exercise helps to increase active hip flexion mobility due to arthritis or total hip replacement surgery.
This exercise is good to increase active hip mobility into abduction due to arthritis or total hip replacement surgery. Start by engaging your inner core and keeping your posture tall. Then hike the left foot off the ground and bring the leg with the knee straight out to the side into abduction. Imagine that the pivot point is at the front of the hip and rotate through here. Do this for 1 minute 6-8 times per day.
This exercise is good to increase hip mobility due to arthritis or post total hip replacement surgery. Begin by stepping up onto a 2-3 inch stepper with the unaffected leg. In neutral tall posture, engage your inner core below the belly button by pulling the muscles in towards the spine. Next, with a straight knee bring the thigh into flexion and extension in a controlled pendulum movement. Repeat for 1 minute 6-8 times per day.
Hip stiffness from arthritis or having total hip replacement surgery, can be sometimes difficult in trying to get your functional mobility back again. I highly encourage you to be working with your physiotherapist in order to get your functional mobility back, but in the meantime, here are some very helpful tips to get you started on increasing your mobility, your strength and retraining your muscular control system again. Enjoy!