Start-exercises hip and pelvis
New onset hip pain usually goes away on its own without treatment after a couple of weeks. Sometimes the pain lasts longer anyway. General physical activity often helps and keeps you flexible. Going for a walk is a good idea even if you have a little pain when you walk. You should do that every day. Simple, daily exercises make the muscles less stiff and painful, and exercises also help the hip joints work better. This applies even if you have osteoarthritis. In case of long-term hip pain, regular activity is particularly important to maintain good function. You can also do the stretches shown in the program "Hip stretching" because most people with hip problems are stiff both in the lower back and in the muscles around the hip joints.
There are many different exercises for the hip muscles. Here are some simple, but important exercises that most people can do. At the bottom you will find a slightly more demanding program that you can do if you still have problems and when the simple exercises are going well.
Hip and pelvis start program
The program takes approx. 6 minutes. You can do the exercises 2-3 times a day. Do the exercises 8 times each, preferably spending 4-5 seconds on each repetition.
Exercise 1, Squat 90 degrees in knee
How: Stand with a hip width space between the legs. Bend down until approx. 90 degrees in the knee and stretch the rump out as you would take a seat on a chair, and at the same time move the arms forward. Stand up straight to standing position while moving the arms back towards the body again.
How many repetitions: 8. Do 4-5 seconds on each repetition.
How many times: 1.
How often: 2-3 times per day.
Exercise 2, Walking sideways
How: Walk sideways. Vary the length of your steps. Ensure that you move your legs together fully before taking a new step.
How many repetitions: 8. Do 4-5 seconds on each repetition.
How many times: 1.
How often: 2-3 times per day.
Exercise 3, Short split squat
How: Stand with your hands by your sides and your active leg put well in front of the other. Bend your knee 90 degrees and push back up. Keep your body upright and look ahead throughout the movement. Repeat with your opposite leg.
How many repetitions: 8. Do 4-5 seconds on each repetition.
How many times: 1.
How often: 2-3 times per day.
Exercise 4, Step-up
How: Walk onto a step box or stair case with both feet and then down again..
How many repetitions: 8. Do 4-5 seconds on each repetition.
How many times: 1.
How often: 2-3 times per day.
Exercise 5, Glute bridge
How: Lie on your back with the soles of your feet on the floor and your arms out to the side. Tilt your pelvis backward. Activate the lower part of your abdominal muscles, pull your navel inward and "flatten" your abdomen. Raise your pelvis from the floor until you lie on your shoulder blades only. Lower and raise slowly.
How many repetitions: 8. Do 4-5 seconds on each repetition.
How many times: 1.
How often: 2-3 times per day.
Exercise 6, On All Four Limbs: Back on Heels
How: Stand on all fours. Sit back on your heels and stretch your arms in front of you as far as you can. Relax your neck. Hold the position for a few seconds and return to starting position.
How many repetitions: 8. Do 4-5 seconds on each repetition.
How many times: 1.
How often: 2-3 times per day.