most people with hip arthritis think rest is the best medicine but what if we told you there's stretching and strengthening exercises that can actually reduce your pain and get you more active so stay tuned cuz in this video we're going to show you what you can do at home to help relieve your hip arthritis and we have some research to support it correct yes mhm hello I'm Brad and I'm Mike and behind the scenes we have Bob and together we're the most famous Physical Therapy team on the internet in our opinion of course Mike and
if you're new to our Channel and like this video make sure to subscribe after it's done but today we are talking it's it's free to subscribe too I found out it it is free let's get on with the program so in a study we're looking at it's called individuals with mild to moderate hip djd or also known as arthritis have lower limb muscle strength and volume deficits So within this study they looked at people with normal hips and arthritic hips and what they found is that people with arthritic hips typically had weaker hip muscles as
well as knee now the specific muscle groups they talked about are hip flexors front of the hip hip extensors back of the hip and the hip abductors or side of the hip muscles and they also found that this weakness in muscles live led to hip instability and pain as well as Limited in motion and if you want to find more details about that did you link the study you can click the video the video link you can click the study down below if you would like to read it for yourself there you go so what
we're going to do is go over four different stretches to work on increasing that range of motion that may be limited on that side as well as some strengthening exercises right they're not difficult you can do them at home and we'll show you exactly the right way to do them all right first we're going to show you five stretches for the hip it's very comprehensive it gets all the directions works very well if you do these and it creates sharp pain you do not Contin continue scratch that one it's too aggressive go ahead Mike so
first we're going to start with the hip flexor muscles they in the front in order to stretch them we have to go backwards most people with hip arthritis don't want to do this stretch on the floor it probably won't feel good so we're going to show you a way you can do it edge of the bed if you have a firm mattress if you can get on a table or countertop that's fine but most people probably can't get on there so you're going to start with double bent knee I'm going to stretch my left hip
flexor here I'm going to drop it down once I drop down I'm going to try to bend the knee what I comfortably can then I'm going to bring the opposite leg up to my chest you can see as I do that my hip flexor pulls up a bit you're going to hold this for roughly 30 seconds breathe throughout it try to relax then you're going to reset both knees the chest and perform it on the other side a couple things to be aware of when the leg that is down goes down make sure it's in
a nice straight line do not let it wander out to the side like that all right this is a nice one because once you figure out how to work it on the edge of the bed you just relax and allow gravity to do the stretch holding this and the gravity pulls that leg stretching that hip flexor let's go to the second one the stre Sten one I don't know what sten is the second one you're going to do is we're going to stretch the inner groin muscles here so simply lie on your back you can
do this in the bed or on the floor and you're just going to cross your legs and try to let your knees fall out to the side you can do it like this with your legs crossed if you want to feel more of a stretch you can put your bottom of your feet together and go like that just feel the stretch in your inner groin you can hold this for 15 30 seconds yeah you can do this one in a chair if you want uh if that feels too aggressive do what works best for you
and this is not as aggressive and it works and do what works best and gives you the stretch what's the other one another option to stretch the similar muscle group is called the figure four this one you're going to need to have both knees bent like this I'm going to be stretching my right leg here going to cross it over my left knee now I'm going to push down my knee like this the closer my foot is to my butt the more stretch I will feel the more I push this hip down the more stretch
I will feel if you're new to this and really tight you may begin way down here if you're more advanced and feeling good you can grab the other leg and pull up and really feel a stretch this way this one you have to make sure to do it on both sides since you're only doing one leg at a time if you really notice the difference between the sides do an extra set on the side that is tight there you go I'm glad you showed it on this side so there's a better view this can be
done seated as well uh we simply go like this and do a gentle stretch down uh by the way if you've had a hip replacement you need to talk to your surgeon and find out if you're able to do these otherwise there may be some that you certainly cannot do make sure you make get that clear now we've been stretching the hip out this way way we want to stretch the opposite way there's numerous variations Brad will show a more advanced version in a second for beginners you could simply take your good leg stretch this
leg here and Pull It in like this lie like this for 30 seconds if this feels weird or uncomfortable for you you could certainly bring it up and then go across your chest like this as well and you will feel a good stretch on the outer hip muscles now again hold all these for roughly 30 seconds you can do two to three sets of them throughout the day right actually I'm going to show the option in the chair we talked about this one which is external rotation this is internal so we actually put our foot
out and roll it in this way it's a nice gentle way to do it while in the chair now this is more advanced for those of you are more mobile and feel a little want a little more aggressive you can actually do a what we call a hurdler stretch back like this then you go here and that's doing an internal rotation on the hip and actually gets a hamstring stretch on the other leg with so you're actually getting two benefits with the same stretch cuz Mike is going to show some more hamstring stretches while on
the bed so if you're going to do this make sure you do it I'm I'm a little tight when I was younger I could do this stretch like a real hurdler but not so much anymore I I should work with this one I think I'm put it on my protocol well I am younger and I still can't do it so anyway we're going to show a hamstring stretch here you can do this single leg it's kind of a similar leg position but this leg is going in it's a little easier and you can just simply
lean forward with a straight back you can do both in front of you at the same time some people may be so tight they have to start back here leaning back and you may feel a stretch you're supposed to feel it behind your knee up to your buttock region then slowly Lean Forward over time to try to stretch the hamstrings if you're uncomfortable doing this you can do it in a standing position or a seated position like Brad is on to show yeah so if in a chair and you've got a stool particularly a rolling
stool or chair works well simply put your foot up there like that sit up tall some people will be so tight that their knee is going to be flexed and you're going to push down and you'll feel those muscles stretch don't get too aggressive you don't want to tear a muscle of course stretch like that or you can even if that's to aggressive start here and then keep your back straight lean forward for those people who are a little more flexible yes and then I like that stretch myself standing and uh see he's got a
nice straight knee leaning forward with a straight back not rounding all over so that's a good stretch again I hold these for 10 to 15 seconds you can go up to 30 seconds and what else we have to talk about oh strengthening exercises we got three good strengthening exercises to stabilize that hip okay now when it comes to hip arthritis like we talked about in this study we want to strengthen the glute muscles which extend the hip abductors which go out to the side and the hip flexors which Flex the hip so first we're going
to focus on the extensors or the glute Max typically we got this from our friend Rick olderman it's a good way to strengthen the glutes we will show a standing version in a second if you're uncomfortable here what you want to do is get on your elbows and your knees like this bring your leg up like you're doing a glute pump but don't go all the way up once you're in this position you're going to do 30 repetitions if you need to do three sets of 10 that's fine if you can do all 30 at
once that's acceptable as well if you're not feeling much glute engagement say you feel it more in your hamstrings try rotating your foot in like this and then performing them you may feel more contraction from the glute once you do one side make sure to do it on the other side if this becomes easy for you you can certainly take a cuff weight like this put it around your thigh strap it on like this and perform them as well if you happen to have some type of the band instead at home just make sure you
put it around both thighs and you can get resistance that way as well yeah and I don't know if you mentioned it but make sure you do a short range you're not going all the way down and then way up it's a midrange motion and it's kind of that oscillating movement all right standing version for the glute Max simply go to a cupboard like this you can go on your forearms bring up the leg the same motion that uh Mike was explaining except for standing or do that partial range of mo motion that oscillation like
this up to 30 seconds or rotate in like this to isolate that glute even more it's nice to do both legs uh so that you keep things uh even on both sides now we're going to go into the hip abductor the muscle on the side we're going to show a sideline version and standing so in s side line I like to bend the bottom leg personally you can leave it straight if you would like the whole idea is to lift your leg up as high as you comfortably can and back down make sure it's a
slow controlled motion don't just whip your leg up and down like this also make sure your toe is pointed forward and your leg does not shift too far in front of your body you're not going to engage the right muscles again you can use a small Loop band if you want for resistance Bri will show a standing version here right so standing you're going to do stand up good posture we're going to do the same motion the toe will not point out Keep It Forward make sure it's sustained slow motion like like this and don't
let the uh the leg go out in front of you but out to the side and this is a common mistake people will do this and that is not what we want UPS tall posture stationary in the trunk and leg is moving again 10 to 15 repetition repetition repetitions okay Mike can you show some resistance if you want so if you're feeling good and steady want some resistance you can certainly take a band like this put it under your feet and simply kick out to the side the higher the band you are holding the more
tension you will feel Brad is doing it with the loop band whatever you have for resistance to work at home if you feel unsteady with these you can certainly do them at a countertop and hold on for support if you're rather new that's right yeah these Loop bands really offer some good resistance I feel the burn already now the last exercise is marches it's going to focus on your hip flexors to do this simply lift up hold for a second and then go back down you can do 15 repetitions on each leg marching like this
or if you want to do all one leg and then the next leg that's perfectly acceptable just try to have a nice slow controlled movement most people I see will do this and you're not getting much hip flexor here you really want to lift up as high as you comfortably can as long as it's painfree that's right good all these exercises start with two to three sets per day do 10 work up to 15 reps of each of them there you go all right did we talk to him about subscribing we did already I think
we hit that nail on the head but if you want to check out another video on hip pain you can click the video link on the screen there you go stretch every hip muscle daily in 90 seconds hey we got to send them some Vibes Positive Vibes they're going to improve right I guess Positive Vibes and make sure to comment something down below what should they comment Brad cuz we want to know who watched the whole video right I want you to comment on which exercise you like best was it the hip flexor or the
hip extensor well that's good I was going to say whose hair do is better but the flexors the marching the extensor is the one going behind you so anyways do comment the one that I showed B and Brad the two most famous physical therapists on the internet
