Find Relief for Hip Arthritis with Pilates

Jun 26, 2024

Does hip arthritis leave you feeling stiff and sore? You’re not alone. Millions of people manage this condition, but it can be frustrating. Thankfully, there are ways to find relief and stay active. Research shows Pilates can be a powerful tool for managing hip arthritis.

Pilates is a low-impact exercise that strengthens the muscles surrounding your hips. This improved strength provides better support and stability, reducing pressure on the joints. Pilates also focuses on increasing joint mobility, allowing for a greater range of motion and improved flexibility.

Here are some beginner-friendly Pilates exercises you can try at home to manage hip arthritis, along with descriptions to guide you:

✅ Clamshell: Lie on your side with knees bent and feet stacked. Keeping your feet together, lift your top knee as high as comfortably possible while engaging your core muscles. Squeeze your glutes at the top and slowly lower your knee back down. Repeat on the other side.

✅ Side-Lying Leg Lifts: In the same side-lying position, keep your feet stacked and core engaged. Lift your top leg straight up off the mat, keeping your hips stacked. Slowly lower your leg back down without letting it touch the mat. Repeat for several repetitions before switching sides.

✅ Small Leg Circles: Lie on your back with knees bent and feet flat on the floor. Keeping your pelvis still and core engaged, make small circles with your right leg, then switch to your left. Focus on controlled movements and breathe throughout the exercise.

✅ Neutral Bridge: Lie on your back with knees bent and feet flat on the floor, hip-width apart. Lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Squeeze your glutes and core at the top, then slowly lower your hips back down to the starting position.

✅ Single Leg Stretch: Lie on your back with one knee bent and the other leg extended straight up. Pull your bent knee towards your chest, gently hugging it to your torso. Hold for a breath, then slowly lower your leg back down without letting it touch the mat. Repeat on the other side.

Remember: When practicing Pilates with hip arthritis, listen to your body. Be gentle, avoid movements that cause pain, and don’t force deep knee flexion. It’s also crucial to consult with your doctor before starting any new exercise program, especially if you have a pre-existing condition.

Pilates offers a safe and effective way to manage hip arthritis, improve mobility, and reduce pain. So why not give these exercises a try and take a step towards a more active and pain-free you!

This is not medical advice. If you have undiagnosed pain or are new to exercise, always consult a healthcare professional before starting this or any new program.

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Do you have an idea for a class you’d like to see? Is there a particular exercise you want to work on? Send me your request and I’ll do my best to incorporate it into an upcoming video. I’d love to hear from you!

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