4 SIMPLE hip mobility exercises for hip arthritis

It's possible to regain mobility in your hips WITHOUT flaring up pain....✅
As a physical therapist who specializes in helping people with osteoarthritis, Dr. Alyssa Kuhn walks you through 4 of her favorite mobility exercises for stiff hips. Stiffness is common with hip osteoarthritis but it's also common if you are dealing with muscle imbalances.
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Stiff hips can make walking, stairs, getting in/out of the car and getting into bed difficult. These 4 movements can help to limber up the hip joint, improve range of motion and decrease joint irritability if done consistently.
These movements are for all fitness levels and can be modified or made more challenging depending on what you are looking for. Too many hip mobility exercises involve bands and getting on the floor. These movements are all done in standing.
Other videos you may like:
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Eliminate hip pain when getting in the car: • Eliminate Hip Pain Whe...
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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.

[@evocationart8370]

Your full explanation of each movement is excellent thank you 😊

[@arthritisadventure]

You are so welcome!

[@hayley5684]

Finally a video don't just give you 90/90 which currently my body hates!!!

[@Janette5381]

Thankyou Alyssa I’ll give these exercises a go. Much appreciated Jan from Australia 🇦🇺 😊

[@arthritisadventure]

You're so welcome!

Only one round of this exercise and I feel better than I have done for years. I going to keep on doing it every day. Thank you so much for sharing this video 🥰

[@arthritisadventure]

You're welcome! You got this.

[@gabrielaanaya2838]

Thank you Alyssa. Starting already! Could you please talk about the use of the pelvic belt? My problem also is pelvic bones unaligned! But surely these exercises suit because I deal with frontal pain and do sit a lot ir used to do... Thank you, you're great

[@JFPriest]

Thank you so much. I have been fighting hip pain since October. Surgery is scheduled for mid-June. Today the pain is back in the hip and knee, so I'll try these now.

[@arthritisadventure]

you're welcome! Best of luck.

[@edgaracevedo9658]

I'm going to try these exercises..

[@hugorivas6674]

Thanks super much for sharing ! I really appreciate your recommendations cause they have proven to be highly beneficial for my rehabilitation needs. Again thanks !

[@arthritisadventure]

You are so welcome!

[@idapiano]

I’m very happy with your exercises and especially the explanations you give how to correctly do them 😊

[@arthritisadventure]

Glad you like them!

[@Miriamrosend]

Thank u ever so much Dr Alyssa 🙏🏻. Need to listen zqqq

[@michellejeter3895]

Always great videos!

[@arthritisadventure]

Thank you!

[@dianenelson2187]

Thank you for sharing!

[@arthritisadventure]

Of course!

[@user-kr1ps1pf2t]

Thank you so much Alyssa 🙏🙏

[@arthritisadventure]

You're so welcome!

[@manjupingle3591]

These 4 exercises really help me as I have hip flexor pain on and off constantly. Thank you so much for the relief these and other ones you post give me. I have shared your videos with many of my friends as well 😀

[@luciehsuen8981]

Thanks so much for sharing theses movements. Great tutorial. I do these exercises for my seniors when I teach. 👍

[@arthritisadventure]

Glad you like the videos.

[@virginiagaviati2643]

These are great exercises. I have exactly the discomfort in my hip groin and back area on one side feels better just after doing these exercises. Thank you!!

[@arthritisadventure]

Glad you like them!

[@user-ow9jy8ss8u]

How nice moves!THANK YOU!

[@arthritisadventure]

Welcome!

[@williesmith3466]

Love your mobility stretch!!! Thank you!!

[@williesmith3466]

Exercises!

[@arthritisadventure]

You're so welcome!

[@patriceseheult5244]

Thank you I look forward to more of your videos.

[@arthritisadventure]

More to come! Glad you like the channel.

[@marionalexander8204]

Thank you so much ❤ love your advice

[@arthritisadventure]

You are so welcome

[@robhimself33]

Amazing! 😍

[@arthritisadventure]

Yes!

[@mithleshgg7069]

Make a video on vericosvein in both legs and knees snd hip pain pelvis bone. Thanks Dr. All your videos are very informative. ❤❤🎉🎉

[@user-lf8fs9mg8l]

Fab little set of exercises, thank you :)

[@arthritisadventure]

Absolutely!

[@beatricemarie7880]

Will these exercises help to bend legs/knees, to bring foot up so i can clip my toenails? My right leg is good, but left leg not due to hip arthritis. Do you have more specific exercises to help with this? Thank you

[@leneskov5184]

Yes, would love some exercises for this too🙂

[@arthritisadventure]

This video may help: Sitting cross legged with arthritis: 5 simple ways to make it possible with a physical therapist kzbin.info/www/bejne/iJ6spHuvds2LldU

[@beatricemarie7880]

@@arthritisadventure. Thank you very much!!

[@dawnkuc582]

Great exercises!! Thank you Alyssa!

[@arthritisadventure]

You're so welcome!

[@bobbil8069]

Excellent instructional. You are so good! Thank you!

[@arthritisadventure]

Glad it was helpful!

[@kalyanisk8008]

Thank you. Love you. Will try as much as i can and go further.❤

[@arthritisadventure]

You got this!

[@terrimoses8845]

Thanks for the video

[@arthritisadventure]

No problem!

[@ahmedmustsfahmedmustaf8649]

Thank you so much For this video

[@arthritisadventure]

Most welcome 😊

[@sharonmitchel1377]

Simple exercises that really help!

[@arthritisadventure]

Always my goal ❤️

[@Permitmon]

Awesome quads!

[@jeanettescholes3794]

Thank You So Much I'm in. Will start today New joint freedom exercise.❤

[@arthritisadventure]

Let me know how it goes!

[@AnzalnaSatar]

Thank you

[@arthritisadventure]

Welcome!

[@shellyschlehuber412]

I absolutely LOVE ur videos.....so detailed n easy to understand.....thx so much.... TFS Shelly from Colorado 😉

[@arthritisadventure]

Glad you love the videos!

[@susanareid310]

Thanks 👍🌟

[@arthritisadventure]

Welcome 😊

[@silverfox5732]

These are great exercises to really help me move better, I will definitely add these to my routine. Thank you ❤❤❤

[@arthritisadventure]

You're so welcome!

[@smallfootprint2961]

Your exercises help me in my recovery from a broken leg/hip and surgery. Thank you. Lynn

[@arthritisadventure]

Glad you have seen benefit from the videos.

[@shanepacey2934]

I’ve had tight hips from compensating for a sore knee for 18 months. Have done this twice today and can already feel the results… Thank you so much and bless ya.

[@arthritisadventure]

Happy to help!

[@marveadler980]

You helped me save my hips.

[@arthritisadventure]

I'm so glad to hear!

[@debbeleigh1930]

Saved ❤

[@arthritisadventure]

Great to hear!

[@tanyahempstead9119]

Thanks

[@arthritisadventure]

You’re welcome! Thanks for the support

[@jamesshave6186]

Omg … you are amazing 😊. The best … you’ve helped me sooo much. What you taught me as worked big time…. Thank you very much … Jamie 55 England uk …🌹

[@arthritisadventure]

Happy to help!!

[@preethimathew6541]

Ty doc

[@arthritisadventure]

You're welcome!

[@shirleycolopy4322]

Excellent video. Struggling with both hips- arthritis and bone on bone. I’m under 5 ft tall and have a hard time getting into and out of tub and car (small SuV). I can not just sit down and swing my leg in. I have to lift it up 😢- painful!!. Any video suggestions?

[@charlesgrinnell8398]

Thanks. I don't have hip arthritis but very stiff.

[@veronicagrijalva-palmisano7465]

Thank you as I need all of these as I have osteoarthritis and bone spurs....80% occluded by Ortgopedist! Tight gluts.....and back of back of upper thighs!

[@arthritisadventure]

You're welcome, you got this!

[@nancyv6006]

Ok did a full set today will try another set later. Had right hip replacement 2022, LTKR 9/23, RTKR 12/23, Osteoarthritis. So with the regular PT I’m doing your exercises feel good addition. Thank you for explaining how they work which helps to understand how important they are.

[@arthritisadventure]

Glad you liked the videos!

[@dulceninierasfamilyvlogs7972]

I need this exercise badly!

[@arthritisadventure]

Glad you found it!

[@maureenpalmer4947]

4 months after a fractured hip op and physiotherapy, I find I can do your exercises without any pain. Thankyo😊

[@arthritisadventure]

Welcome!

[@patrickmcevoy3257]

Hi Ms Alyssa I had my left hip replaced in 2020 had two months of therapy it has been fine since but I noticed that it got a little bit tight I would like to try ur exercises for a while and hopefully my hip muscles will loosen up by the way first time watching u on u tube u are very professional please do more videos thank you 😊

[@whisperingwings852]

I think I have an exceptionally tight glute (min, med) on my left side because when I do this one it really hurts at the top of the bend. Almost like it's bumping over the top of the femur. I'll just take it slow. The others are divine! Thank You

[@manou1960]

Thank you!

[@arthritisadventure]

You're welcome!

[@pattyoconnell1953]

Thank you so much I can climb 2 floors of stairs.

[@arthritisadventure]

That's great!

[@michellejeter3895]

How do you straighten your posture?

[@ruthcoleman5694]

I have arthritis from my hip down to my ankle it hurts when I walk

[@bientay1232]

I have knee aches, xrays show no osteoarthritis. Any suggestions for that issue

[@jennifermoore8178]

Is this a good exercise to do if some has sciatica from a herniated disc?

[@judymorgan7387]

How many times a day should you do these? Love your videos and the encouragement thank you. 🥰

[@arthritisadventure]

Once may be a good place to start

[@spartacusjonesmusic]

Gives me a couple of ideas. Thanks!

[@arthritisadventure]

You’re welcome

[@neerupathak6678]

I have reumothroid arthritis can I follow all this video available on your KZbin channel ❤ related with excersie...

[@SuperRoss33]

Thanks 🙏 it works just have to be consistent 😅

[@arthritisadventure]

You’ve got this

[@majelthesurreal5723]

Any stretches we have to be careful of if we have osteoporosis? Thank you.

[@arthritisadventure]

As followed, these exercises are safe for those with osteoporosis.

[@tammycarretero5603]

I have bone on bone osteoarthritis and don't have any ball left in my joint, so I can't put much weight on my leg. What can I do until I get surgery?

[@misssheikh3925]

Hi ma,am am suffering left hip arthritis should i do these steps how much in a day...?

[@edgaracevedo9658]

When I did the shifting movement, I felt pain from side of hip to knee on left side.

[@narom_bctp]

No. 4 as Legs Raised?

[@ysmith36607]

Do you have any information on the goin area?

[@arthritisadventure]

Here's a video on the groin area. kzbin.info/www/bejne/bqK4pn9-bqafrKs

[@poonamghai6260]

Please do suggest exercises for frozen shoulder

[@poonamghai6260]

Your exercises have been very beneficial especially for my hips and legs. Recently my hip and legs have started to become stiff in winters. I am doing your exercises.

[@poonamghai6260]

Actually I had met with an accident long ago. But it’s started to pain now maybe due the COVID effects.

[@poonamghai6260]

Actually I have age related arthritis. No osteoarthritis no rheumatoid or inflammation. Please do suggest exercises or anything else you can guide. Your exercises have been very helpful. Thank you.

[@JaniceM82]

Had an anterior approach hip replacement 4 months ago. Would I need to modify or avoid any of these movements?

[@arthritisadventure]

It depends how long your surgeon prescribed the precautions for. You may need a narrower stance in the rocking exercise.

[@Vinhhotboi]

I am handicapped I have a arthritic hips hurt like hell I hope it work.

[@susanb6629]

I just had a steroid shot because of pain in my hip and groin which has arthritis, is it good to also do these exercises? Thank you.

[@krishnakrolczyk5659]

Did it help? My doc wants to do it. I am nervous about it.

[@susanb6629]

@krishnakrolczyk5659 It took a couple weeks but yes it helped. Only problem is it works only for about 3 months. So that's scary.

[@blessinglyosirfow]

More videos on front hips pain

[@shanepacey2934]

A please would be nice🙄

[@cmarrow1498]

Whe makes the sneakers you are wearing?

[@pankajroy3232]

I can't properly do the 2nd exercise.. the leg that should relax..bend while doing

[@arthritisadventure]

It may take some practice to coordinate the movement

[@barbarajohnson3876]

Mind reader

[@mariellenrose6198]

maybe this will help me get on and off the toilet

[@arthritisadventure]

Good luck with the movements!

[@krishnakrolczyk5659]

Just wanting some experience from actual people. Has anyone actually ever grown cartilage back in their hip? Also, did a steroid shot in your hip help you or just speed you on your way to surgery?

[@riziarahaman8439]

Very glad to see yr ex.thanx a lot.

[@arthritisadventure]

Welcome!

[@cordellsenior9935]

"My, my, my. What (absolutely) beautiful legs you have." - Big Bad Wolf

[@user-wb8xb6if7h]

Warum wird das nicht Übersetzt,auf Deutsch ist doch blöd so mN versteht ja nichts

[@kathitzegai1344]

Dann solltest du vielleicht englisch lernen!

[@vidaholmes]

Thank you

[@arthritisadventure]

Welcome!

[@user-jh9kz2fk5u]

Thank you

[@arthritisadventure]

You're welcome