3 Exercises to REDUCE Hip Stiffness + 3 that may be making pain WORSE 👀

Do you feel tightness in your hips after sitting for a while? Did you know you could reduce that? ✅
When looking at reducing hip stiffness secondary to hip osteoarthritis, movement is incredibly important. If you have stiff hips, it can make walking and going up/down the stairs painful and difficult.
Not all movements are created equally though when it comes to the ones that bring relief. Certain exercises are better than others and certain movements can actually increase hip pain if you aren't careful.
In this video, Dr. Alyssa Kuhn, physical therapist and osteoarthritis specialist walks you through the three exercises to reduce hip stiffness after sitting as well as the three exercises that may be contributing to your hip pain that you should watch out for.
Other videos you might like 👀
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Groin pain relief exercises: • Avoid THIS with hip gr...
Articles you might like:
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What to AVOID with front of the hip pain: keeptheadventurealive.com/fro...
Lateral hip pain- is it arthritis? keeptheadventurealive.com/lat...
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Podcast: osteoarthritis.buzzsprout.com
Disclaimer: This post is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site. Complete all exercises at your own risk.

[@albertlovshin7791]

The first 3 was a Game changer for me now I can get up with no pain and no pain after I get up and my legs don’t ache any more . So after trying many other videos on my problem this one really works ! I’m 82 years old and getting up from an chair has been hell and the leg pain ! Thanks so much !

[@arthritisadventure]

I love hearing it! Keep it up.

[@jrpac69]

I will try these. I’m a 71 year old female with right arthritic hip pain for many years and 6 months out from a hip replacement . Prior to my surgery I have had right lateral thigh pain after I get up from a seated position and hoped the surgery would remedy this pain. Although the pain helped my hip pain , I still get the thigh pain the same as before. I will be trying these exercises to help relive this pain. Thank you!

[@estellebreytenbach3122]

Fabulous, feel much better after first session!! Have had both knees replaced & have battled to get going again..

[@keithstevens7317]

Good advice for sedentery people

[@eloiseramos8876]

My hips are so stiff and I can't seem to wall on my own with out crutches. They say I have muscles in balance

[@tallypupthompson7888]

I’ve been doing your workouts for a month now and it really has changed my life, I can now get some quality sleep as I am no longer in constant pain from my hip, move much better, and hopefully at some point master going up and down stairs with both legs not just the one step, same leg leading, you are amazing, I had lost hope thank you so much

[@arthritisadventure]

I love hearing that! Thank you so much for the comment.

[@collef1136]

These were so helpful. Normally when I get up takes time to get my body vertical. Activating the gluteal and hamstrings helps tremendously. Stood straight up. Thank you for helping me and putting your knowledge and experience out to share. So very grateful 🙏🏻❤️🙌

[@marjoriesell8079]

I do stairs one foot at a time. Can't wait to see if these help! You sound like you're doing great, so thanks for sharing.

[@rzbecker3874]

I’ve had SI joint pain for 2 years. It has negatively altered my life. I’ve tried so many things & recently had 5 Airrosti visits. The exercises I was prescribed aggravated my hip flexor pain. I stopped those exercises and returned to using the Pelvic Clock & the related stretches. It always feels good to stretch & hurts more later. It is so frustrating! I’ve performed your arthritic hip exercises & those for groin pain for 3 days. I now have less pain! Many thanks - I’m looking forward to following you and adding movements to continue my progress.

[@lauchlanguddy1004]

ohhhhhh, I have searched for years for this video!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! halleluiah !!!!!!!!!!!!!!!!!

[@lisebrown8431]

Me too 👍🙏👏🏻☺️

[@rodpettet2819]

I stumbled across this video and will start today thank you.

[@laraejensen2157]

Thank you for providing this very timely (for me, recently diagnosed) info and doable exercises. I had no idea that something I have been doing (seated marching in place) could impact me as it has.

[@lloydbligh5601]

Most of all you have changed the way we think about sitting down in ceasing all movement to having a workout for the important areas to keep mobile with simple movements. Thank you.

[@yubantwo2086]

THANK YOU SOOO MUCH for these exercises, demonstrations, explanations, and warnings. Really fabulous. Looking forward to more of your wisdom!

[@twillett100]

Your easy to follow instructions make me believe I can drastically change how I feel. I’ll b e 70 next week and have had increasing arthritis for the past few years. Thanks!!

[@johnshelton7525]

skilled professional with delightful presentation.

[@cathyblankenship5824]

So helpful!! You explain so well.

[@arthritisadventure]

Happy to help!

[@zenguy7711]

After a very active athletic life, at 75 I've become hobbled by arthritis in one hip. I can tell this video offers excellent advice, looking forward to implementing the exercises. Thank you!

[@arthritisadventure]

Thanks for sharing!

[@woodstream6137]

Thanks for the followup! I'll definitely try the 1st 2 while driving forklift. Don't think i have arthritis but my doctors aren't proactive. In my 40s, I asked to see a specialist about scoliosis. The specialist said my shoulders and pelvis were level so if i wasn't falling over or losing balance, i should be fine.

[@clearfamily7488]

Thank you for being so informative. I have Osteoarthritis. I have serve pain in my left hip and right knee. It's hard for me to stand a long time,and I walk a cane. I did the exercises today

[@samc9545]

Alyssa, I’m so Thankful for these exercises addressing hip issues! It’s been exciting to have you on YT and covering so many areas of our body!

[@arthritisadventure]

I'm glad you like the channel! If you want to take it a step further with different levels, an extensive workout library, and monthly masterclass live videos, you can join the premium Adventurers for Life membership. Here's the link to learn more. www.keeptheadventurealive.com/start

[@pruemaxwell1298]

I discovered your channel about 6 months ago - Ive had knee arthritis for a few years now and do an active seniors exercise class 3 times a week which has really helped my pain - as the physios (I'm in Australia) say - motion is lotion which is so true. Thank you for the ideas on reducing stiffness after sitting for awhile - I find that so frustrating even after a short trip in the car or sitting in the cafe etc! Anyway I love your videos and podcasts - you are so easy to listen to and have such great ideas. I have put a few of my friends with similar issues onto you. Anyway now I have developed piriformis syndrome on my good side - wondered if you have some exercises to help that?

[@cristinalattuada5322]

Thank you for explaining this so well.

[@arthritisadventure]

Glad it was helpful!

[@catbeardsleyphotography]

Wonderful video, it finally makes sense for me! Thank you so much!

[@arthritisadventure]

Glad it was helpful!

[@manuelaschutt9128]

Vielen Dank für das tolle Video. Die Übungen werden mir beim Aufstehen sehr helfen.

[@arthritisadventure]

👍🏽👍🏽

[@auxiliadoraabanilla8064]

So simple yet so 😅effective in reducing pain and discomfort. Thank youuuu so much! I love you!

[@jocelynnugent3869]

Thank you Alyssa. Have been dealing with OA in hips for 6 Months. Didn't really know I had OA until an x-ray. I just have to thank you because flare ups are real and all movement is not created equal. I will be faithfully doing these three exercises....

[@anniewhitmore7627]

So helpful - thank you! I've been seeing physios for years and no-one ever gave the advice to combatse discomfort felt after sitting down for prolonged periods. Really appreciate it!

[@arthritisadventure]

You're so welcome!

[@jaylove7ful]

This is very helpful thank you.

[@arthritisadventure]

You're very welcome!

[@rani1634]

I have hip stiffness i am so happy you made a video thank you so much for your help you are awesome

[@arthritisadventure]

You are so welcome!

[@helenb6936]

Agree 💯 "Awesome Alyssa" 🤗

[@rhondafountain648]

Thanks, just watched & did the 3 exercises for sitting & standing. I felt the difference right away. I was told I need to have a hip replacement by 2 surgeons. A friend & personal trainer said i need to strengthen, stretch & work on the hips & my left knee. I can't sit long & getting up again to start walking is the issue. I will be doing the 3 exercises daily . Don't want to do surgery if I can find a more natural method. Hoping to walk up stairs without doing properly (can walk down better). I'd like to get back to doing Belly Dancing & Line Dancing.

[@triciahollingshead9971]

And ?

[@voiceyourresilience209]

I like how simply you've laid this out! I tweak the breath by starting with a long exhale from the belly till the inhale is precipitated. The main reason -- the abs often lock when we're under threat and we can't take any more in, including a breath. Beginning with a long exhale activates the ventral vagal system, as well.

[@S62bhas]

Good Explanation I have to follow up with the basic stretching for knees Thank You Madam

[@arthritisadventure]

🙌🏼🙌🏼🙌🏼

[@rodneyzurek4900]

Great video by a very knowledgeable and competent presenter!😊

[@arthritisadventure]

Thank you!

[@jilluffelman]

I just did the 3 exercises not to do yesterday while at a work meeting. 😂I’m definitely going to do the ones that you mentioned today. Thank you!

[@arthritisadventure]

Did they hurt when you were doing them?

[@Rahmi1103]

I did those exact no nos when I found myself stuck trying to unseat myself from a folded leg under butt position (pigeon pretty much) lol and they definitely didn’t help! I’m excited to start with the 3 that do! TY!

[@suekay5782]

Having sat on an inappropriate chair at home during COVID lockdown, a stiff hip is now pretty much always in the background. No diagnosis but thank you so much for the info, I expect it is arthritis and I am going to 'keep moving' the right way, so thank you. No more skiing though...

[@theresasilva5157]

Thanks I am definitely going to try this out.

[@arthritisadventure]

Awesome! Good luck with the exercises!

[@angelashock9837]

I have arthritis and bakers cysts on the back of each knee. One has ruptured and causes me excruciating pain when standing up and walking. I will try these and get back with you.

[@katerinaglushak4563]

Very useful, thank you!

[@arthritisadventure]

Glad it was helpful!

[@jsantiago8979]

I appreciate this video. Thank you

[@arthritisadventure]

You are so welcome!

[@alliehartom5978]

So glad your video popped up on my feed! I have been unable to walk without pain for the last 4 days, first time in my life I've ever had hip pain, and I think it's from doing the wrong exercises. I'm going to do the three you suggest. Thank you so much, new subscriber!

[@arthritisadventure]

Welcome to the channel!

[@heathermunoz6282]

Yes. This happens to me sitting at work. I try to stand as much as possible. Totally depends how well my focus is, lol. Where my pain is a problem is when I'm sleeping. I sleep on my back. I get pain and numbness. Very frustrating.

[@nozidlamini3213]

Hi Alyssa thank you so much you are the best physio

[@arthritisadventure]

Wow, thank you!

[@myintsein3549]

Thanks for sharing. God blessed.

[@arthritisadventure]

You are so welcome!

[@user-tb7qy5op3m]

Thank you soo much for these exercises ❤❤

[@glennyglennglenn.]

My hip arthritis has really become more prominent over the past year, and I’m seated quite a bit at work. These excercises seem like they will be of great help! Thank you! This was the first video of yours that I’ve come across. Looking forward to checking out more!

[@arthritisadventure]

Glad you like the video and make sure to check out the others on the channel. I also have a premium membership at www.keeptheadventurealive.com/start if you'd like to explore that option as well.

[@gwendolynshannon5000]

I will add these to my exercise routine today and get back to you with my reply

[@karynwl8256]

Thank you 🙏🏻

[@arthritisadventure]

You’re welcome 😊

[@doreendsouza8862]

Recently felt my hips v stiff ..I ve tried some of your exercises .must say there's lot s of difference ..the pain is less .thankyou so much

[@arthritisadventure]

I’m so happy they’ve helped

[@indianrasoiwow5384]

You are the best physio in the world. Simple and actual working movements. I am from India and improving my postures with your help

[@arthritisadventure]

Thank you for the kind words ❤️

[@FinarfinNoldorin]

I have had a hip replacement, and it has been hard for me to get back to walking normal again. Thank you for this video. Stiffness is a huge problem I face, and you have helped me. My therapist had me doing the ones that were more stressful, and I could certainly see what you were talking about. The ones you showed me were much better and reduced my pain considerably. I will continue to do these exercises before standing up and moving without causing such a tightening of my muscles that causes me even more pain.

[@peterfishwick1593]

Recommend the knees over toes guy best on social media.

[@lindasalazar5033]

Thank you so much!!

[@arthritisadventure]

No worries!

[@debbiepaxson2834]

Really enjoyed doing the stretches! Plan to incorporate several more routines as part of my 28 day challenge. Thank You

[@hollid175]

These are great exercises for my hubby. He sits all the time and now has hip issues. You're helping my whole family, thank u 😊

[@arthritisadventure]

You’re so welcome!

[@GrammaSheShe]

This is my first time here and I’m impressed. I’m excited to try these because I do have hip arthritis and bursitis. I’m also an Athlete having played in college at the highest level And teams in the country. I played in the early 70s when the NCAA didn’t watch out for its athletes. It was “no pain, no gain“. I was forced to beat my body to a pulp or lose my scholarship. I’ve had multiple surgeries because of the injuries I suffered. I continued to compete at the national level until I was in my early 40s. I am 68 now and I’ve been feeling the repercussions of all of the things we were forced to do when we were actually crying in pain, Throwing up and collapsing with exhaustion. Consequently, I have arthritis pretty much everywhere. It takes lots of courage to get out of bed in the morning because I know how much it’s going to hurt for at least the first couple of hours I don’t sit much because of my back and hips. Maybe these exercises will help. Thank you.

[@rosebahrami3919]

Great hint 🙏🙏🙏

[@arthritisadventure]

🙌🏼🙌🏼🙌🏼

[@paulapeeler3157]

I just found your channel. I have been suffering with this hip/thigh pain for almost a year now.. I have tried everything. So I tried all your exercises and I felt so good...the very first time. I was able to stand with no pain and walk up the steps. So excited . I continue these exercises. Thank you so much 😊

[@arthritisadventure]

So great to hear!

[@teresacrowley4076]

Thank you Alyssa. So well explained. The last 3 exercises I find difficult to do, and you just explained why they are so difficult. Now I will focus on the exercises you recommend 🙏💚💚💚

[@arthritisadventure]

I'm glad I can provide informative videos to you.

[@arthritisadventure]

Glad it was helpful!

[@teresacrowley4076]

​@@arthritisadventurehi Alyssa, I've just completed the 3 exercises you recommend for hip stiffness. Wow. Recently my hips and legs have been so stiff and heavy I dread moving or getting up from the chair. But after completing the 3 exercises you recommend, I could feel my legs feeling lighter, and movement was easier. I then did your exercises for improving walking. Lately I have been feeling quite low because I physically feel so bad. Then your video popped up and put me back on track. I feel so much better and positive again. Thank you Alyssa 💚💚💚

[@kiaparanihi9834]

Thank you so much Alyssa. This has helped me hugely. God bless!

[@arthritisadventure]

I'm so glad!

[@sallykempis5341]

I know now..thank you Miss Doctor..I love you

[@EdLogan-pv5ur]

Thank you so very much, Alyssa!❤

[@arthritisadventure]

Any time!

[@samc9545]

10:06pm 10/17/23 This has been an absolute BLESSING TO ME, Seriously! I put off my L Hip Surgery for family matters, and now at 3 mos out from surgery…… “you’re addressing My Issues” = Yeehaw! I’ve been through PTand they wer great, but this issue with getting up without pain, from a chair, or even out of bed ….. has made me ‘really crabby’! I’m doing the exercises you’ve shown and it’s been (as another person stated) “ A Game Changer!!!” You’ll be my new you tube guru as I get through this season of life. Take care & Many Thanks for your info and results! God Bless

[@arthritisadventure]

So glad you've liked the channel and have found help! I have a live challenge coming up where you can sign up here. bit.ly/3ZI0vCu. You can also look at my membership Adventurers for Life for even more comprehensive content! www.keeptheadventurealive.com/start

[@rayd.295]

Thank you. Will be doing these regularly.

[@arthritisadventure]

Glad you like them!

[@momymamapf]

Thanks so much, Alyssa, for this informative video. I’m 65 yrs old now with Osteoarthritis in several parts of my body. I have noticed that my walk has changed. I no longer have much sway or hip action as I used to. Will these hip exercises help to regain my normal walk? Thank you, keep up the wonderful vids and God bless you!

[@dianareddell1496]

Beautiful job!

[@arthritisadventure]

Thank you!

[@suzannesb1691]

Going to give this a try, sounds more effective than clamshells. Thank you. Moving after sitting is the exact challenge.

[@arthritisadventure]

I hope these can provide some relief for you!

[@debbiemeliti7628]

Thank you for sharing your wisdom and expertise in improving our health.

[@arthritisadventure]

You are so welcome! Glad you like the channel.

[@gigicamarena1056]

I am going to try this. Thank you

[@arthritisadventure]

You're welcome!

[@KEngum1]

Thank you!

[@arthritisadventure]

You bet!

[@josephstropoli1449]

Thanks,love what you do,so concise and informative

[@arthritisadventure]

You are so welcome

[@The045199]

You are am excellent teacher- THANK YOU so much. Your patience and knowledge and skill to convey what we need is awesome. You are truly a gift to KZbin land watchers. Thank you

[@arthritisadventure]

That is so kind, thank you. I appreciate the support of the channel.

[@r0sie99]

Thank you! I watched this video because I've had hip and upper thigh stiffness after sitting in spite of the exercises I've done. Well, it turns out that the exercises I've been doing are the ones that the video says could be making my pain worse! I've stopped doing the marches and leg extensions and will do the three you suggest.

[@tanyaeenergy]

Much appreciated! Excellent break down, reasoning and progression. Thank you!

[@arthritisadventure]

You're welcome!

[@tammysunderman4734]

Thank you so much. I can't wait to start this program

[@arthritisadventure]

You're welcome! Can't wait either!

[@SA-ho2nw]

You are an amazing teacher. Thank you for this video. ❤

[@arthritisadventure]

you are so welcome!

[@ProfDierkes]

Alyssa, what are your thoughts about under-the-desk elliptical machines for assisting with hip and/or knee arthritis?

[@elizabethabonyi7317]

Thanks very much good bless you

[@arthritisadventure]

Most welcome 😊

[@hiteshbhatt5498]

Simple but mirace God bless you

[@arthritisadventure]

Yes, thank you!

[@rockywoolverton9596]

I really found this to be a wonderful help. Thanks again and have a great day.

[@arthritisadventure]

You're very welcome!

[@michaeldiodati3819]

I have just started today applying your instructions which are clear exact visual detailed with explanation extra special communication skills. I have enjoyed doing is heightening my awareness of other weak spots. Really by continuing with you I believe I shall be walking within a month or so . Alyssa Kuhn you are the real true blue expert go to for me . Thank you for being the extraordinary person you have become I am so happy I found you. Let’s Do It Now. Michael Diodati

[@arthritisadventure]

Let's get after it! Thanks for the comment.

[@tjpartridge764]

These three exercises, especially the 'shift weight side to side have helped tremendously!! Also your videos on stepping forward, sideways, and backwards have also helped. In my case, you were correct about the three exercises to avoid, as they only perpetuated the hip pain. I will continue to do the exercises daily and watch your videos. Thank you a new fan.

[@arthritisadventure]

Awesome! I'm glad you liked the videos and the channel!

[@AnnMitt]

Excellent information!! KZbin content creators are a blessing 🙌! Thank you 🩷

[@arthritisadventure]

Glad you think so!

[@dawnbaez7543]

Great video! Thank you! I’m wondering what type of exercise I can do for my inner thighs? I have been working out for over 10 years but can’t seem to tone them as much as I’d like Any suggestions?

[@monagonzalez7752]

Thank you so much! So so informative ! Excellent exercises ❣️

[@arthritisadventure]

You're so welcome!

[@cherylyingstbartel3345]

Thanks so much for these.i spend a lot of time sitting so appreciate it.

[@arthritisadventure]

You're very welcome!

[@rodasuyo288]

Thank you for the exercises. Do you have some for a knee to recover mobility on? be able to walk, get up and down the stairs and go up and down to the floor with confidence. Thank you! Alyssa.

[@arthritisadventure]

This may help: 5 Exercises to Improve Your Knee Flexion with a Physical Therapist kzbin.info/www/bejne/oojdfnuImrqgrck

[@leenaidoo7195]

Thank you🙏🌹

[@arthritisadventure]

You’re very welcome 😊

[@sheilahope7007]

Thank you

[@user-gg2bb8hw5y]

You are the best DTP in the world, God bless you and give you more wisdom to help humanity. Your words and exercises gives me hope and improvement. Where are you located? I want to meet you face to face

[@pamelacharbonneau3115]

Thank you.

[@arthritisadventure]

You're welcome!

[@francinegryspeerdt18]

I just found your channel and found great explination and gentle exercices that help me very much , so thank you . I must have seen hundreds of video's and yours suit me the best.

[@arthritisadventure]

Happy to hear it ❤️❤️

[@terrib3083]

Thank you a million times. I have had major hip stiffness and have not known how to alleviate it. You are a lifesaver. 👍🙏🏻👏

[@arthritisadventure]

You are so welcome!

[@vicgewondjan647]

Amazing! Thank you so much. This really helps my movement getting up.

[@arthritisadventure]

You're so welcome!

[@DianeMcCarty1961]

Wow! These 3 exercises worked amazingly well for me on the first try! So glad I found you and can’t wait to view more of your chair yoga tips and tricks. A heartfelt thank you!!!❤

[@arthritisadventure]

Glad to hear

[@bjwmorgan]

Thanks so much, this video has been very helpful to me, Happy New Year, Cheers ❤

[@arthritisadventure]

Glad you liked the video!

[@bjwmorgan]

Your video is a big help to me because before I seen it I was doing exercises that, even though they were physio therapist recommended, were doing more damage than good for me, it was ironic that you mentioned a few of them at the end of your video, thanks again for posting this, cheers

[@lysarainbowitz4873]

Thank you - I love how you explain stuff

[@arthritisadventure]

You're very welcome!

[@juliecolon6081]

My hips horrible lately and sitting as well so much pain will have to do this. Walking kills me lately. My pain has gotten worse

[@belindahoosech7827]

Thank you for sharing these. I've been recovering from an injury and getting super stiff - these seem to be game-changers!

[@arthritisadventure]

No problem!

[@JenKirby]

Wow. What a great explanation. I can understand how the exercises will help me a lot!

[@arthritisadventure]

Great to hear!

[@NotMolly-jf2rh]

Desperately needed this. Thanks!

[@arthritisadventure]

Glad you found it!

[@smssms672]

Thank you for this video. I have been having low back hip pain, and I sit a lot for work. I did the first exercise, and already feel so much better. I will be doing all of the exercises. I need to check out your other videos. Thanks again.

[@arthritisadventure]

You're so welcome!

[@Lisanicca]

Thanks a lot for sharing these exercices 🙏🌺🌺🌺

[@arthritisadventure]

Glad you like them!

[@lf4035]

Love this!!

[@silryn]

Thanks! I needed to learn this for sure!

[@arthritisadventure]

No problem!

[@Britgirl58]

Thank you so much. Great video - exercises well demonstrated and explained and why!

[@arthritisadventure]

You're very welcome!

[@Happy2bme2dae]

I need this❤

[@arthritisadventure]

Great! Glad you like it.

[@fredamariebrown4727]

Wow...just doing these few things the first time really work! Thanks so much!

[@arthritisadventure]

You're welcome!