3 Exercises to REDUCE Hip Stiffness + 3 that may be making pain WORSE 👀
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- Опубликовано: 7 июн 2024
- Do you feel tightness in your hips after sitting for a while? Did you know you could reduce that? ✅
When looking at reducing hip stiffness secondary to hip osteoarthritis, movement is incredibly important. If you have stiff hips, it can make walking and going up/down the stairs painful and difficult.
Not all movements are created equally though when it comes to the ones that bring relief. Certain exercises are better than others and certain movements can actually increase hip pain if you aren't careful.
In this video, Dr. Alyssa Kuhn, physical therapist and osteoarthritis specialist walks you through the three exercises to reduce hip stiffness after sitting as well as the three exercises that may be contributing to your hip pain that you should watch out for.
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Disclaimer: This post is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site. Complete all exercises at your own risk.
The first 3 was a Game changer for me now I can get up with no pain and no pain after I get up and my legs don’t ache any more . So after trying many other videos on my problem this one really works ! I’m 82 years old and getting up from an chair has been hell and the leg pain ! Thanks so much !
I love hearing it! Keep it up.
I will try these. I’m a 71 year old female with right arthritic hip pain for many years and 6 months out from a hip replacement . Prior to my surgery I have had right lateral thigh pain after I get up from a seated position and hoped the surgery would remedy this pain. Although the pain helped my hip pain , I still get the thigh pain the same as before. I will be trying these exercises to help relive this pain. Thank you!
Fabulous, feel much better after first session!! Have had both knees replaced & have battled to get going again..
Good advice for sedentery people
My hips are so stiff and I can't seem to wall on my own with out crutches. They say I have muscles in balance
1. 4:06 sitting
2. 5:50 sitting 6:50 resistance
3. 8:04 standing, shifting
More demanding, all seated:
4. 9:35 seated March
5. 10:05 extend yr leg and raise
10:41 straight outy our leg alternatively
I’ve been doing your workouts for a month now and it really has changed my life, I can now get some quality sleep as I am no longer in constant pain from my hip, move much better, and hopefully at some point master going up and down stairs with both legs not just the one step, same leg leading, you are amazing, I had lost hope thank you so much
I love hearing that! Thank you so much for the comment.
These were so helpful. Normally when I get up takes time to get my body vertical. Activating the gluteal and hamstrings helps tremendously. Stood straight up. Thank you for helping me and putting your knowledge and experience out to share. So very grateful 🙏🏻❤️🙌
I do stairs one foot at a time. Can't wait to see if these help! You sound like you're doing great, so thanks for sharing.
Your easy to follow instructions make me believe I can drastically change how I feel. I’ll b e 70 next week and have had increasing arthritis for the past few years. Thanks!!
Thank you Alyssa. Have been dealing with OA in hips for 6 Months. Didn't really know I had OA until an x-ray. I just have to thank you because flare ups are real and all movement is not created equal. I will be faithfully doing these three exercises....
Alyssa, I’m so Thankful for these exercises addressing hip issues! It’s been exciting to have you on YT and covering so many areas of our body!
I'm glad you like the channel! If you want to take it a step further with different levels, an extensive workout library, and monthly masterclass live videos, you can join the premium Adventurers for Life membership. Here's the link to learn more. www.keeptheadventurealive.com/start
I like how simply you've laid this out! I tweak the breath by starting with a long exhale from the belly till the inhale is precipitated. The main reason -- the abs often lock when we're under threat and we can't take any more in, including a breath. Beginning with a long exhale activates the ventral vagal system, as well.
After a very active athletic life, at 75 I've become hobbled by arthritis in one hip. I can tell this video offers excellent advice, looking forward to implementing the exercises. Thank you!
Thanks for sharing!
THANK YOU SOOO MUCH for these exercises, demonstrations, explanations, and warnings. Really fabulous. Looking forward to more of your wisdom!
I’ve had SI joint pain for 2 years. It has negatively altered my life. I’ve tried so many things & recently had 5 Airrosti visits. The exercises I was prescribed aggravated my hip flexor pain. I stopped those exercises and returned to using the Pelvic Clock & the related stretches. It always feels good to stretch & hurts more later. It is so frustrating! I’ve performed your arthritic hip exercises & those for groin pain for 3 days. I now have less pain! Many thanks - I’m looking forward to following you and adding movements to continue my progress.
I stumbled across this video and will start today thank you.
So simple yet so 😅effective in reducing pain and discomfort. Thank youuuu so much! I love you!
I have had a hip replacement, and it has been hard for me to get back to walking normal again. Thank you for this video. Stiffness is a huge problem I face, and you have helped me. My therapist had me doing the ones that were more stressful, and I could certainly see what you were talking about. The ones you showed me were much better and reduced my pain considerably. I will continue to do these exercises before standing up and moving without causing such a tightening of my muscles that causes me even more pain.
Recommend the knees over toes guy best on social media.
Most of all you have changed the way we think about sitting down in ceasing all movement to having a workout for the important areas to keep mobile with simple movements. Thank you.
Thank you for providing this very timely (for me, recently diagnosed) info and doable exercises. I had no idea that something I have been doing (seated marching in place) could impact me as it has.
My hip arthritis has really become more prominent over the past year, and I’m seated quite a bit at work. These excercises seem like they will be of great help! Thank you! This was the first video of yours that I’ve come across. Looking forward to checking out more!
Glad you like the video and make sure to check out the others on the channel. I also have a premium membership at www.keeptheadventurealive.com/start if you'd like to explore that option as well.
I will add these to my exercise routine today and get back to you with my reply
Thanks, just watched & did the 3 exercises for sitting & standing. I felt the difference right away. I was told I need to have a hip replacement by 2 surgeons. A friend & personal trainer said i need to strengthen, stretch & work on the hips & my left knee. I can't sit long & getting up again to start walking is the issue. I will be doing the 3 exercises daily . Don't want to do surgery if I can find a more natural method. Hoping to walk up stairs without doing properly (can walk down better). I'd like to get back to doing Belly Dancing & Line Dancing.
And ?
Thanks for the followup! I'll definitely try the 1st 2 while driving forklift. Don't think i have arthritis but my doctors aren't proactive. In my 40s, I asked to see a specialist about scoliosis. The specialist said my shoulders and pelvis were level so if i wasn't falling over or losing balance, i should be fine.
Thanks for this content!
I just found your channel. I have been suffering with this hip/thigh pain for almost a year now.. I have tried everything. So I tried all your exercises and I felt so good...the very first time. I was able to stand with no pain and walk up the steps. So excited . I continue these exercises. Thank you so much 😊
So great to hear!
skilled professional with delightful presentation.
Thank you for being so informative. I have Osteoarthritis. I have serve pain in my left hip and right knee. It's hard for me to stand a long time,and I walk a cane. I did the exercises today
Thank you for explaining this so well.
Glad it was helpful!
Wonderful video, it finally makes sense for me! Thank you so much!
Glad it was helpful!
Thank you. Will be doing these regularly.
Glad you like them!
Thank you soo much for these exercises ❤❤
This is my first time here and I’m impressed. I’m excited to try these because I do have hip arthritis and bursitis. I’m also an Athlete having played in college at the highest level And teams in the country. I played in the early 70s when the NCAA didn’t watch out for its athletes. It was “no pain, no gain“. I was forced to beat my body to a pulp or lose my scholarship. I’ve had multiple surgeries because of the injuries I suffered. I continued to compete at the national level until I was in my early 40s. I am 68 now and I’ve been feeling the repercussions of all of the things we were forced to do when we were actually crying in pain, Throwing up and collapsing with exhaustion. Consequently, I have arthritis pretty much everywhere. It takes lots of courage to get out of bed in the morning because I know how much it’s going to hurt for at least the first couple of hours I don’t sit much because of my back and hips. Maybe these exercises will help. Thank you.
OMG 😳 my reply Like it' Took off.anyway.
Had a stroke about 11 mths ago
And They' Had me Doing the step exercises fwd
And Back wards
As I eventually got improvement m
And stretches OMG
And I am
11yrs Ur senior
Thank you! I watched this video because I've had hip and upper thigh stiffness after sitting in spite of the exercises I've done. Well, it turns out that the exercises I've been doing are the ones that the video says could be making my pain worse! I've stopped doing the marches and leg extensions and will do the three you suggest.
Really enjoyed doing the stretches! Plan to incorporate several more routines as part of my 28 day challenge. Thank You
So helpful!! You explain so well.
Happy to help!
So helpful - thank you! I've been seeing physios for years and no-one ever gave the advice to combatse discomfort felt after sitting down for prolonged periods. Really appreciate it!
You're so welcome!
ohhhhhh, I have searched for years for this video!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! halleluiah !!!!!!!!!!!!!!!!!
Me too 👍🙏👏🏻☺️
Having sat on an inappropriate chair at home during COVID lockdown, a stiff hip is now pretty much always in the background. No diagnosis but thank you so much for the info, I expect it is arthritis and I am going to 'keep moving' the right way, so thank you.
No more skiing though...
Thanks,love what you do,so concise and informative
You are so welcome
Yes. This happens to me sitting at work. I try to stand as much as possible. Totally depends how well my focus is, lol. Where my pain is a problem is when I'm sleeping. I sleep on my back. I get pain and numbness. Very frustrating.
You are am excellent teacher- THANK YOU so much. Your patience and knowledge and skill to convey what we need is awesome. You are truly a gift to RUclips land watchers. Thank you
That is so kind, thank you. I appreciate the support of the channel.
I discovered your channel about 6 months ago - Ive had knee arthritis for a few years now and do an active seniors exercise class 3 times a week which has really helped my pain - as the physios (I'm in Australia) say - motion is lotion which is so true. Thank you for the ideas on reducing stiffness after sitting for awhile - I find that so frustrating even after a short trip in the car or sitting in the cafe etc! Anyway I love your videos and podcasts - you are so easy to listen to and have such great ideas.
I have put a few of my friends with similar issues onto you. Anyway now I have developed piriformis syndrome on my good side - wondered if you have some exercises to help that?
Thank you, Alyssa. I especially appreciate that you refer to it as an "Adventure". 😊
Yep! That's our whole community. You can join the membership, Adventurers for Life. Here is a link on how to get into the exclusive membership. www.keeptheadventurealive.com/start
Desperately needed this. Thanks!
Glad you found it!
10:06pm 10/17/23
This has been an absolute BLESSING TO ME, Seriously! I put off my L Hip Surgery for family matters, and now at 3 mos out from surgery…… “you’re addressing My Issues” = Yeehaw!
I’ve been through PTand they wer great, but this issue with getting up without pain, from a chair, or even out of bed ….. has made me ‘really crabby’! I’m doing the exercises you’ve shown and it’s been (as another person stated) “ A Game Changer!!!” You’ll be my new you tube guru as I get through this season of life. Take care & Many Thanks for your info and results! God Bless
So glad you've liked the channel and have found help! I have a live challenge coming up where you can sign up here. bit.ly/3ZI0vCu. You can also look at my membership Adventurers for Life for even more comprehensive content! www.keeptheadventurealive.com/start
Thank you so very much, Alyssa!❤
Any time!
Thank you so much. I can't wait to start this program
You're welcome! Can't wait either!
Love this!!
Thanks I am definitely going to try this out.
Awesome! Good luck with the exercises!
I have been going to PT for over 6 months and no improvement.
Immediately after following your advice, i was able to get up much easier. Im seeing continued daily improvement. Im so amazed and so is my husband. Im no longer all hunched over. To say that im grateful to u doesn't seem like enough..... Ty. Ty. Ty!!!!
I’m so happy to hear that you are moving better!
Much appreciated! Excellent break down, reasoning and progression. Thank you!
You're welcome!
Thanks a lot for sharing these exercices 🙏🌺🌺🌺
Glad you like them!
Thanks! I needed to learn this for sure!
No problem!
Thank you so much Alyssa. This has helped me hugely. God bless!
I'm so glad!
Thank you for sharing your wisdom and expertise in improving our health.
You are so welcome! Glad you like the channel.
Helped so much the first two
Great to hear!
Nice ! Clear and concise.
Thanks!
Learning to stand up properly, as you demonstrated, and allowing myself to shift my weight back and forth whenever I have to stand and it’s not an absolute social no-no, have been essential to my quality of life. Stretching all the muscles which shorten with too much sitting is also necessary to good back health!
Very useful, thank you!
Glad it was helpful!
Thank you so much! So so informative !
Excellent exercises ❣️
You're so welcome!
These are great exercises for my hubby. He sits all the time and now has hip issues. You're helping my whole family, thank u 😊
You’re so welcome!
This is very helpful thank you.
You're very welcome!
Thank you Alyssa. So well explained. The last 3 exercises I find difficult to do, and you just explained why they are so difficult. Now I will focus on the exercises you recommend 🙏💚💚💚
I'm glad I can provide informative videos to you.
Glad it was helpful!
@@arthritisadventurehi Alyssa, I've just completed the 3 exercises you recommend for hip stiffness. Wow. Recently my hips and legs have been so stiff and heavy I dread moving or getting up from the chair. But after completing the 3 exercises you recommend, I could feel my legs feeling lighter, and movement was easier. I then did your exercises for improving walking. Lately I have been feeling quite low because I physically feel so bad. Then your video popped up and put me back on track. I feel so much better and positive again. Thank you Alyssa 💚💚💚
Excellent information!! RUclips content creators are a blessing 🙌! Thank you 🩷
Glad you think so!
I really found this to be a wonderful help. Thanks again and have a great day.
You're very welcome!
Good Explanation I have to follow up with the basic stretching for knees Thank You Madam
🙌🏼🙌🏼🙌🏼
You are the best physio in the world. Simple and actual working movements. I am from India and improving my postures with your help
Thank you for the kind words ❤️
Wow! These 3 exercises worked amazingly well for me on the first try! So glad I found you and can’t wait to view more of your chair yoga tips and tricks. A heartfelt thank you!!!❤
Glad to hear
Thank You, helped a ton!!
Amazing!
I appreciate this video. Thank you
You are so welcome!
Thanks so much, Alyssa, for this informative video. I’m 65 yrs old now with Osteoarthritis
in several parts of my body. I have noticed that my walk has changed. I no longer have
much sway or hip action as I used to. Will these hip exercises help to regain my normal
walk? Thank you, keep up the wonderful vids and God bless you!
Thank you so much I have osteoarthritis in my left hip I’m only 53 and I now walk with a limp
So embarrassing and restricting.
I do strength training 5/7days per week. I work in a school so I’m in my feet all day then I front if a computer making calls to parents in virtual meetings for for another2/3 hours.
As you say it hurts to stand and sit for long periods of times.
I do try all your exercises and some work some don’t.
What’s the best is when I’m walking the dog I try walking side ways I do get some funny looks !
They have told me I will need a hip replacement 😢
So I’m trying all sorts to prolong this surgery.
Any advice is appreciated and thanks for all your posts. ❤
You are an amazing teacher. Thank you for this video. ❤
you are so welcome!
Thks for all these exercises !
Glad you like them! If you want way more videos and a targeted approach to adventuring with arthritis, you can join our membership at www.keeptheadventurealive.com/start
Thank you - I love how you explain stuff
You're very welcome!
Thanks so much, this video has been very helpful to me, Happy New Year, Cheers ❤
Glad you liked the video!
Your video is a big help to me because before I seen it I was doing exercises that, even though they were physio therapist recommended, were doing more damage than good for me, it was ironic that you mentioned a few of them at the end of your video, thanks again for posting this, cheers
Beautiful job!
Thank you!
Great work out. Thank you!
You are so welcome! Glad you liked it.
very helpful exercises, thank you so much.
Glad you like them!
I have arthritis and bakers cysts on the back of each knee. One has ruptured and causes me excruciating pain when standing up and walking. I will try these and get back with you.
Thank you!
You bet!
Wow. What a great explanation. I can understand how the exercises will help me a lot!
Great to hear!
Vielen Dank für das tolle Video. Die Übungen werden mir beim Aufstehen sehr helfen.
👍🏽👍🏽
Excellent advice!
Glad it was helpful!
Thanks so much for these.i spend a lot of time sitting so appreciate it.
You're very welcome!
Thanks for sharing this will be helpful
You bet! Thanks for watching.
I'm having just what you're talking about. After sitting the thigh bone feels like it won't take the weight of standing. I'm having an X-ray tomorrow and expect hip arthritis. 3 years ago I had a knee replacement on the opposite side for bone on bone pain. And from your video, I've been doing the wrong exercises. Thank you 😊
Great video by a very knowledgeable and competent presenter!😊
Thank you!
Amazing! Thank you so much. This really helps my movement getting up.
You're so welcome!
Thank you..this has been very helpful:)
I'm so glad!
Just when you 💭!! Awesome! The last three you showed causes me pain. The three in the beginning are the ones for me. I was doing the last 3 and I think that’s was causing my pain.
Thank you a million times. I have had major hip stiffness and have not known how to alleviate it. You are a lifesaver. 👍🙏🏻👏
You are so welcome!
Very professional presentation. I will try these. Thanks
Have fun!
Thank you for sharing these. I've been recovering from an injury and getting super stiff - these seem to be game-changers!
No problem!
Wow...just doing these few things the first time really work! Thanks so much!
You're welcome!
I just found your channel and found great explination and gentle exercices that help me very much , so thank you . I must have seen hundreds of video's and yours suit me the best.
Happy to hear it ❤️❤️
I broke my hip when I fell back on a cement floor in January '24. Went to PT, then started working out in pool using what I learned. Found your channel and God blessed you with skill to explain exactly what I needed to know. Thank you for giving me the tools to heal!
So glad you like the videos! Hope all is healed from your fall!
Excellent video and so well explained and a great source of scientific information
Glad you liked it!
Thank you so much. Great video - exercises well demonstrated and explained and why!
You're very welcome!
I'm 61 days out of THA Left hip I had an anterior approach. I really like the way you demonstrate exercises for better mobility. I started having back pain about 3 days ago. I found another one of your seated stretching exercise where you raise your arms diagonally and yes it helps. I was shocked. I'm still experimenting with the wall press where you lift your heel. But thanks for doing what you do. Wish you were my PT.
Thank you for your kind words! I'm so glad you enjoy the arthritis workouts. For even more tailored content, check out THE 'Adventurers for Life' membership at KeepTheAdventureAlive.com/start. Inside, you'll find a treasure trove of arthritis-specific workouts, live masterclasses, and more to support your journey. Feel free to explore, and let me know if you have any questions!
Very good video! I’ve got 2 broken ankles, and I’ve started PT. They use a lot of these, but you have added a few more I haven’t done. They really do help. Thank you!
Glad it was helpful!
While laying flat on my back I pull my knees up and do the feet 'dig' that clenches my glutes and sciatic muscles just like you did here seating ... this helps me get out of bed, off my couch, off the floor from mat exercises.
Thank you for sharing your knowledge and your videos, I think it’s helping . . I’ve had a knee replacement about 8 years ago. I am now 57 and I have been experiencing pain in my left hip. the same side I’ve had my total knee done. The pain started about a year ago. The pain Comes and Goes. Lol, and you nailed it right on the head with this video. When I get up, I am hunched over and or walk tilted to one side… eventually it subsides, but it reoccurs more frequent. 😮. Do you have any other stretches in conjunction with the ones you already mentioned in this video. Again, thank you for taking the time and putting together these videos… very informative 😊
Thank you so much!!
No worries!
Thank you.
You're welcome!