Intermediate hip exercises for arthritis

If you were fairly active before getting arthritis, or if you have building up your fitness level, these intermediate exercises will help support your hip joints and keep the pain at bay.

This exercise provides a workout for the hips, buttocks, hamstrings and lower back.

1. Stand with feet about hip-width apart, lightly holding a chair or counter.
2. Without bending the knee, move your right leg from the hip back behind you. Return slowly to the starting position. After one set, repeat with the other leg.

Tips:

• Don't lock the knee of the leg you stand on, but instead keep it slightly bent. While the motion is pendulum-like, you shouldn't let momentum do the work. Perform the move slowly, especially during the return phase.

This simple exercise works the abductor muscles on the outside of the hip and outer thigh.

1. Lie on your left side with both legs extended and resting one on top of the other, supporting your head with your left hand.
2. In a smooth and controlled motion, lift your fully extended right leg straight up as high as you comfortably can. Then lower it back to the starting position. After one set, repeat with the other leg.

Tip:

• If you feel unstable in the starting position, try bending the lower leg to provide a wider base of support.

Building on the hip extension, this exercise not only works muscles of the hips, but also the back, chest, shoulders and arms. Its multi-element motion improves balance and coordination and helps promote good posture.

1. Get down on your hands and knees on the floor, a rug or an exercise mat.
2. Extend your left leg out behind you, keeping your foot about 2.5 to 5 centimetres (one to two inches) off the floor as you straighten your knee.
3. At the same time you extend your left leg, reach out straight in front of you with your right arm. Return to the starting position and repeat with the other leg and arm to complete one repetition.
4. Continue alternating legs and arms until you finish a set.

Tip: 

• Try to keep your back as flat as possible during the movement.