New hip pain exercises

These exercises are intended to safely aid your recovery from hip pain. Experiencing some mild discomfort initially is normal.

A bit of discomfort during or after the exercises is okay - as long as it gradually improves and doesn't persist or worsen. Try to stay within your comfort zone and avoid pushing through sharp or intense pain.

As your confidence and movement improve, you can progress to exercises 5 and 6. These exercises focus more on strengthening and are designed to help your hip gradually build tolerance for everyday activities again.

Stop or adjust the exercises if you experience a significant flare-up or any unusual symptoms.

If your symptoms worsen or don't start to improve, please seek medical advice.

Explanation: sets and reps

Reps (repetitions): This means how many times you repeat a movement/ instruction in a row.

Example: if you bend and straighten your knee 10 times in a row that's 10 reps

Sets: this means a group of reps done together before you take a break. example: if you do 10 reps then rest, and then do another 10 reps - you have done two sets.

Standing range of movement: sideways


	Sets: 3 Reps: 10 Freq: Twice a day Stand straight holding a chair Move your leg towards the outside without lifting your pelvis Return and repeat.

Standing range of movement: backwards


	Sets: 3 Reps: 10 Freq: Twice a day Stand straight holding a table Turn your leg slightly outward Move your leg diagonally out behind you Make sure not to arch your back. Return and repeat.

Sit to stand


	Sets: 3 Reps: to as many as you can Freq: Every other day Add this exercise as symptoms allow. Perform this exercise within a pain-free range. If you experience discomfort or difficulty, raise the seat height slightly to make the movement easier. As your strength and comfort improve, gradually lower the seat to increase the challenge. Sit on a sturdy chair placed against a wall to prevent it from moving If you can fold your arms across your chest - if you are unsteady use the chair arms at least to start Position your feet shoulder-width apart Lean forward so your shoulders are positioned over your feet Stand up fully in a controlled motion Slowly sit back down Repeat as tolerated, staying within a comfortable range.

Glute bridge


	Sets: 3 Reps: 8-12 Freq: Every other Hold: 10 seconds Add this exercise as symptoms allow. Bridge Exercise (Bed Option): If getting on and off the floor is difficult, you can do this exercise on your bed. Lie on your back with your knees bent and feet flat on the bed Gently tighten your buttocks and lift your hips until your body forms a straight line from your shoulders to your knees - only go as high as is comfortable Stop if you feel any back pain, and avoid lifting too high if it causes discomfort Slowly lower your hips back down to the starting position Repeat as tolerated, staying within a pain-free range.