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Exercises That Can Save You From Hip Replacement Surgery

It is quite surprising how many hip replacement surgeries are necessary because people either do not have time to exercise or because they are not doing the correct exercises, to begin with. Most of the exercises can be done without any equipment in the comfort of your own home, and doing them every day or two will not only reduce the risk of a potential injury but it will also improve your mental health. Find here – Exercises That Can Save You From Hip Replacement Surgery.

Why is exercise important?

The best way to maintain physical and mental health is to do some kind of sport.  If you are not really looking to do any sports, then at least some kind of exercise at home, like the ones we are going to mention, should be something to consider. Hip replacement surgery is quite common for those who do not exercise, and you can learn more about it at if you want.

Knee lift

One of the most basic ways to start warming up and exercising, especially if you are looking to prevent hip injuries, is the knee lift. In order to do this exercise, lie down on your back and simply try to touch your chest with your knee by pulling it towards you with your hands. Once you feel a stretch, hold it for about ten seconds and then do it with your other knee. Repeat this 5-10 times on each knee.

External hip rotation

As you sit on the floor with your legs in the front, get into a position where your bend your legs so that the soles are touching each other and that your knees are facing out. Then, place a hand on each of your knees and start pushing them towards the floor until you feel a stretch. Hold it for about ten seconds, and then relax. Repeat this 5-10 times.

Proper starting positions ensure a good exercise

Hip and lower back stretch

Once again, lay on your back, but this time, instead of pulling a single knee towards yourself, you will be doing both at the same time. After you get to the point where you are feeling a stretch, hold that position for at least thirty seconds, and breathe deeply. Once thirty seconds pass, breathe normally and repeat this two or three times if you wish.

Hip orientation exercises

After you are done stretching, the next type of exercise, which is also fantastic for those who are going through rehabilitation after total hip replacement in Coffs Harbour, will get your hip used to various movements, and it will also return your mobility.

Hip flexion

While standing, with one of your arms, hold onto the sturdy surface while putting the other one on your hip. Then, slowly raise the knee to the level of the hip, or as far as you are comfortable on the side where you are holding to a sturdy surface. After 5-10 repetitions, hold the sturdy surface with your other arm and start lifting your other knee.

Hip extension

While standing and holding to a sturdy surface with both of your hands, slightly spread your legs apart. Then as you lean forward just a little bit, take turns in lifting one of your legs backward while keeping it straight. As you are taking turns, do not start lifting your other leg before the one you lifted beforehand is completely on the floor. If you can, try to hold the leg high for a couple of seconds.

Hip abduction

Similar to the previous two exercises, the starting of this exercise begins with a standing position while you are holding onto something sturdy. However, this time, while not bending the leg in the knee, take turns lifting your legs to the side. Try and get your leg as far away from your body as possible, and hold it for a few seconds if possible before returning to the starting position and repeating with your other leg.

Mini squats

Squats are a fantastic workout, not only for your hips but also for your calves, thighs, and knees. You can do this exercise without any weights, but doing them with weights is more effective in the long run, especially as you increase the weight.

The exercise is done by standing upright with your feet slightly apart, shoulder-width. Then, as you are keeping your back straight, gently lower your body by bending the knees until you reach a position like you are sitting in a chair. If you are having trouble with this exercise, feel free to hold onto something for support. Repeating this 5-10 times without weights is recommended, and up to 5 times with weights.


The final exercise that we are going to suggest in order to avoid hip injuries is called bridging, and you will shortly understand why. As you are lying down on the floor, put your hands behind your head and bend your legs in the knees. Then, thrust your hip as high as possible up in the air and hold the position for a few seconds once you get as high as possible. Repeat this five times.

Bridging can also be done with an exercise ball

Final word

Exercising is something a lot of people do not have the time for these days, at least not in the form that they should, which is taking an hour in the gym or playing some kind of sport. However, all of the exercises we have listed can be easily done at home in a short session of 15-20 minutes, which is more than enough to reduce the risk of a hip injury.

See also – the Best Home Exercises to Lose Weight

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