Hip Side Raises
Hip arthritis exercises for seniors and the elderly are vital in maintaining good bone health. Hip arthritis usually a form of osteoarthritis or degenerative joint disease, which is the most common form of arthritis in the United States.
It causes a thinning of the articular cartilage on the outside of bones at the joint. Symptoms include pain, morning stiffness and decreased range of motion in the affected joints.
When starting an exercise program, start slowly and do not place excessive force on the damaged joint. Low-impact , non-weight-bearing activities like the hip side raise below are recommended.
This should minimize the pain and be better tolerated than exercises like jogging and higher impact activities.
Purpose of this exercise
Safely strengthens your side hip muscles. Helps maintain your lower body endurance to better walk and side step around objects.
Step 1
Stand, using a chair to balance yourself.
Step 2
Lift your right leg to the side as high as comfortable. Return to the starting position, then repeat 10 times. Continue with the left leg.
Breathing
Inhale during the upward movement phase. Exhale during the downward movement phase.
Tips
Do not bend at the hips.Stand as straight as possible, lifting the ribs. Try to keep your toes pointing straight ahead
Take it up a notch
Try holding on with just one hand, one finger, then let go completely and balance on your heels. Add a 2 to 5 pound ankle weight to your leg to increase the workout.
How to do Hip Side Raises
More Lower Body Strengthening
- This exercise improves your ankle flexibility and ability to move your ankle upward and downward.
- This is a great warm up exercise for the lower leg and feet.
2. Hip Marching
- This exercise will strengthen your hip flexor and thighs.
- With correct seated posture it will also help your abdominal muscles.
- Strengthening your knees width knee strengthening exercises will improve your ability to stand and balance.
- This exercise will improve your available knee range of motion.
4. Calf Raises
- Strengthening your calf muscles with calf exercises will give your more power to step forward on level surfaces or carry you up hills on uneven terrain.
- Helps pump blood up from your legs to your upper-body and brain.
- These knee exercises strengthens your hamstring muscles.
- Also helps with your standing balance.
- Safely strengthens your side hip muscles to help with hip arthritis.
- Helps maintain your lower body endurance to better walk and side step around objects.
7. Sit to Stand
- Excellent hip exercises to maintain your leg and hip strength.
- One of the most important exercises used daily to keep your independence and confidence.
8. Heel Stand
- Strengthens the front part of the lower leg with ankle stretches.
- You will become better able to raise your toes to avoid tripping.
9. Lunges
- To strengthen your quadriceps and hips with leg toning exercises.
- Improve your ability to get out of a chair and balance.
- Help you with lifting chores around the house.
- To increase your quadriceps and hip flexor strength with this leg workout.
- To strengthen your abdominal muscles.
- Allow you to advance your leg during walking with greater ease.
11. Partial Squats
- Increase your hip flexibility, quadriceps strength and hip flexor strength.
- Improve your ability to get up from a chair and walk.
- Steady your body for better balance and safety.
12. Hip Extension
- This exercise will help with strengthening the hip joint and muscles.
- This will improve the ability to walk and propel yourself forward or up stairs.
Resources Family Caregivers https://www.cdc.gov/steadi/pdf/STEADI-CaregiverBrochure.pdf