6D Hip extension bridge: double lift, single hold

Here are some simple, safe and effective strengthening exercises that can be useful for hip and knee osteoarthritis (OA). The exercises have been compiled by the Centre for Health, Exercise and Sports Medicine (CHESM) and are frequently used in our exercise based clinical trials.
Use the exercises as a guide and remember speaking with a health professional (GP, physiotherapist or exercise physiologist) is best when starting an exercise program to ensure it is appropriate and individualised.
Strength exercise guidelines
How often: Regularly, at least 3 times per week.
How many:
• 8-12 repetitions in a set.
• Repeat each set 2-3 times.
• Rest 1-2 minutes between each set.
Intensity: To improve muscle strength the exercises should feel ‘hard’ or ‘very hard’ not ‘easy’ or ‘extremely hard’.
Strength exercise safety
Keep these general guidelines in mind and to stay safe if exercising at home.
• If standing to exercise, have a chair or bench close for support and balance
• Move carefully and at a medium speed when exercising. Avoid sudden, jerky movement.
• Make sure footwear is appropriate for exercise. Choose shoes that are comfortable, supportive and won’t rub or give blisters.
• Pain when exercising
o Tolerable and temporary discomfort is OK. Pain after exercising should subside to usual levels by the next day with no increase in swelling following exercise
o Pain that feels intolerable is not acceptable. Severe pain after exercise is not OK and indicates the exercises should be modified. Advice from a physiotherapist is recommended.