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VIDEO Tutorial: Hip Osteoarthritis Exercises | Improve Flexibility and Reduce Discomfort

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(540)
Estimated Reading Time: 2 minutes

Enhance Flexibility and Relieve Hip Osteoarthritis Discomfort with These Exercises From Dr Julianne

Dealing with hip osteoarthritis? Discover how a few targeted exercises can transform your comfort levels. Collaborating with Dr. Julianne from Haka Life Nutrition, we’ve curated a series of activities that can ease pain, boost mobility, and elevate your daily life. Whether it’s preventive care or active management, these hip osteoarthritis exercises can make a real difference.

Hip Osteoarthritis Exercises: Your Path to Relief (00:27)

Hip osteoarthritis can feel limiting, but it doesn’t have to define you. Dr. Julianne’s expertise, combined with these exercises, can become your ally in managing discomfort and maintaining hip health.

Exercise 1: Hip Flexor Stretch (03:03)

  • Learn pelvic tilt first: tuck your tailbone under
  • Perform pelvic tilt after getting into position
  • Don’t arch your back.
  • Hold for 10 sec, 5x. 2-3x/day

Exercise 2: Quadricep Stretch (04:20)

  • Hold on to something sturdy if needed
  • Pull your foot toward the bottom
  • Ensure the leg you are stretching stays in line with your other leg.
  • Perform pelvic tilt for a more intense stretch.
  • If this proves to be too difficult, you can rest your foot on a chair.
  • Hold for 10 sec, 5x, 2-3x/day.

Exercise 3: Piriformis Stretch (05:47)

  • Bend your knees, and place one ankle over the other knee.
  • Push your knee away from you to get a stretch.
  • If it’s too intense, lean back or slightly straighten your other knee.
  • Hold for 10 seconds, 5x, 2-3x/day.

Exercise 4: Squats (06:52)

  • Squat down like you’re about to sit in a chair.
  • The chest comes forward; the bottom goes back.
  • Don’t arch your back.
  • Focus on going down slowly.
  • 3×10. Every day.

Exercise 5: Captain Morgans (08:09)

  • Place one knee against the wall.
  • The knee should be lower than the hip height.
  • Press into the wall – you should feel the muscle on your opposite leg working.
  • Hold for 10 sec, repeat 5x, 1x/day.

Conclusion:

By incorporating these hip osteoarthritis exercises into your routine, you can improve and ease pain, boost mobility, and elevate your daily life. Remember, always listen to your body; with Dr. Julianne’s guidance, you’re on your way to a more comfortable and active life.

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