{"id":12323,"date":"2026-10-05T03:23:42","date_gmt":"2026-10-05T03:23:42","guid":{"rendered":"https:\/\/justpaste.in\/blogs\/5-best-exercises-to-get-rid-of-hip-pain-for-the-elderly\/"},"modified":"2026-10-05T03:23:42","modified_gmt":"2026-10-05T03:23:42","slug":"5-best-exercises-to-get-rid-of-hip-pain-for-the-elderly","status":"publish","type":"post","link":"https:\/\/justpaste.in\/blogs\/5-best-exercises-to-get-rid-of-hip-pain-for-the-elderly\/","title":{"rendered":"5 Hip Pain Exercises Seniors Can Start Today (Even After Surgery!)"},"content":{"rendered":"<p class=\"extendedwopts-md-justify wp-block-paragraph\">If you\u2019ve been struggling with stiff hips, aching joints, or limited mobility, you\u2019re not alone. <a href=\"https:\/\/www.aafp.org\/pubs\/afp\/issues\/2014\/0101\/p27.html\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Hip pain affects<\/a> <strong><sup>[1]<\/sup><\/strong> thousands of seniors, making everyday movements like walking, standing, or getting out of a chair feel like a challenge. I hope you had a great weekend.<\/p>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">But here\u2019s the good news: there are simple, safe, and effective hip pain exercises for seniors that can help restore strength, increase flexibility, and get you back to doing what you love\u2014pain-free.<\/p>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">Whether you\u2019re dealing with <a href=\"https:\/\/doi.org\/10.1002\/art.24105\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">hip and knee pain<\/a> <strong><sup>[2]<\/sup><\/strong>, recovering from recent hip surgery, or simply want to improve balance and mobility, these gentle movements can activate your supporting muscles, improve blood flow, and relieve tension in the hips, knees, and lower back.<\/p>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Quarter_Squat_Exercise\"><\/span><strong>1. Quarter Squat Exercise<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div style=\"text-align:center;\">\n<video autoplay loop muted playsinline width=\"500\"><source src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2025\/06\/Quarter-Squat-Exercise.webm\">Your browser does not support the video tag.<\/video>\n<\/div>\n<ul class=\"wp-block-list\">\n<li>Stand with feet shoulder-width apart and extend your hands forward for balance.<\/li>\n<li>Slowly bend your knees and hips into a quarter squat. Keep your body straight, core tight, and hips square.<\/li>\n<li>Make sure your feet are flat on the floor and your knees track over your toes.<\/li>\n<\/ul>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\"><strong>Tip:<\/strong> This exercise primarily strengthens the quadriceps, glutes, and hip extensors, while also <a href=\"https:\/\/exercisesforinjuries.com\/seated-knee-strengthening-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">improving knee stability<\/a> and balance<\/p>\n<p class=\"wp-block-paragraph\"><strong>Reps:<\/strong> 1 set of 5 reps in a smooth, controlled motion.<\/p>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Wall_Push-Up\"><\/span><strong>2. Wall Push-Up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div style=\"text-align:center;\">\n<video autoplay loop muted playsinline width=\"500\"><source src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2025\/10\/Wall-Push-up.webm\">Your browser does not support the video tag.<\/video>\n<\/div>\n<ul class=\"wp-block-list\">\n<li>Lean forward slightly on your toes and slowly bend your elbows to bring your torso forward.<\/li>\n<li>Push back to the starting position.<\/li>\n<\/ul>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\"><strong>Why it works:<\/strong> This variation gently engages the core, shoulder muscles, and even the hips through stabilization, which supports those with rheumatoid arthritis or recovering from surgery.<\/p>\n<p class=\"wp-block-paragraph\"><strong>Reps:<\/strong> 1 set of 5 reps.<\/p>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Wall_Plank_With_Leg_Kicks\"><\/span><strong>3. Wall Plank With Leg Kicks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul class=\"wp-block-list\">\n<li>Place forearms against a wall at a 45-degree angle from standing.<\/li>\n<li>Tighten your abdominal muscles and slowly lift one leg straight back, then switch legs.<\/li>\n<li>Alternate kicking each leg while keeping the hips steady.<\/li>\n<\/ul>\n<div style=\"text-align:center;\">\n<video autoplay loop muted playsinline width=\"500\"><source src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2025\/10\/Wall-Plank-With-Leg-Kicks.webm\">Your browser does not support the video tag.<\/video>\n<\/div>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\"><strong>Why it\u2019s great:<\/strong> This improves hip mobility, challenges hip abductors and hip flexor muscles, and supports balance. It also targets the hip extensor muscles and hip joint stability.<\/p>\n<p class=\"wp-block-paragraph\"><strong>Reps:<\/strong> 1 set of 5 reps on each leg (10 total).<\/p>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Bent-Over_Row_With_Pressing_Movement\"><\/span><strong>4. Bent-Over Row With Pressing Movement<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul class=\"wp-block-list\">\n<li>Stand with feet shoulder-width apart and knees bent.<\/li>\n<li>Hinge forward at the hips<strong> <\/strong>with your torso facing downward.<\/li>\n<li>Perform a row by pulling your arms back, then press upward in a slow and controlled motion.<\/li>\n<\/ul>\n<div style=\"text-align:center;\">\n<video autoplay loop muted playsinline width=\"500\"><source src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2025\/10\/Bent-Over-Row-With-Pressing-Movement.webm\">Your browser does not support the video tag.<\/video>\n<\/div>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\"><strong>Benefits:<\/strong> This exercise strengthens hip extensor muscles, core stability, glute muscles, and mid-back posture. It\u2019s excellent for posture correction and helps reduce hip and knee pain.<\/p>\n<p class=\"wp-block-paragraph\"><strong>Reps:<\/strong> 1 set of 5 reps.<\/p>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Floor_Bridge\"><\/span><strong>5. Floor Bridge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul class=\"wp-block-list\">\n<li>Lie flat on your back with knees bent, feet flat, and hands at your sides.<\/li>\n<li>Push through your heels to lift your hips until your knees, hips, and shoulders form a straight line.<\/li>\n<li>Hold for a few seconds, then gently lower your hips back down.<\/li>\n<\/ul>\n<div style=\"text-align:center;\">\n<video autoplay loop muted playsinline width=\"500\"><source src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2025\/10\/Floor-Bridge.webm\">Your browser does not support the video tag.<\/video>\n<\/div>\n<p class=\"wp-block-paragraph\"><strong>Pro tip:<\/strong> If you have difficulty getting down to the floor, try doing this on a firm bed.<\/p>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\"><strong>Target Areas:<\/strong> Hip extensors, hamstrings, and glutes\u2014perfect for seniors recovering from recent hip surgery or experiencing hip pain from prolonged sitting.<\/p>\n<p class=\"wp-block-paragraph\"><strong>Reps:<\/strong> 1 set of 5 reps, focusing on control and a gentle pause at the top.<\/p>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_Are_Hip_Stretches_Important_for_Seniors\"><\/span><strong>Why Are Hip Stretches Important for Seniors?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">As we age, hip flexibility naturally decreases, and the supporting muscles around the hip joint become weaker. This makes seniors more susceptible to hip and knee pain, limited hip flexion, and falls.<\/p>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hip_Stretches_and_Strengthening_Exercises_Help\"><\/span><strong>Hip Stretches and Strengthening Exercises Help:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul class=\"wp-block-list\">\n<li>Maintain mobility and independence<\/li>\n<li>Reduce pressure <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1002\/jor.23186\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">on the sciatic nerve<\/a> <strong><sup>[3]<\/sup><\/strong><\/li>\n<li>Increase blood flow and circulation<\/li>\n<li>Support recovery from hip injuries or surgeries<\/li>\n<li>Prevent joint stiffness and muscle atrophy<\/li>\n<\/ul>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">According to<a href=\"https:\/\/www.massgeneral.org\/orthopaedics\/sports-medicine\/physical-therapy\/staff\/david-nolan\" target=\"_blank\" rel=\"noreferrer noopener nofollow\"> Dr. David Nolan, PT, DPT, MS<\/a> \u2013 Massachusetts General Hospital &amp; Harvard Medical School, &#8220;As we age, the muscles around the hip\u2014particularly the gluteal and core muscles\u2014tend to weaken, while flexibility decreases. Regular hip strengthening and stretching exercises can improve balance, prevent falls, and significantly reduce hip and knee pain in older adults.&#8221;<\/p>\n<\/blockquote>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_Often_Should_You_Do_Hip_Stretches\"><\/span><strong>How Often Should You Do Hip Stretches?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"678\" height=\"381\" src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2016\/12\/How-Often-Should-You-Do-Hip-Stretches.jpg\" alt=\"How Often Should You Do Hip Stretches?\" class=\"wp-image-133386\" srcset=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2016\/12\/How-Often-Should-You-Do-Hip-Stretches.jpg 678w, https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2016\/12\/How-Often-Should-You-Do-Hip-Stretches-300x169.jpg 300w\" sizes=\"auto, (max-width: 678px) 100vw, 678px\" \/><\/figure>\n<\/div>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">For best results, seniors should aim to do these hip pain exercises at least 3\u20135 times per week. Start slow and focus on proper form. You can increase frequency<a href=\"https:\/\/www.lifelongwellness.org\/wellness-academy\/health\/workout-for-beginners-and-seniors\/\" target=\"_blank\" rel=\"noreferrer noopener\"> as your strength<\/a> and flexibility improve. Always consult your physical therapist or healthcare professional before beginning any new routine, especially if you\u2019ve had surgery or are experiencing severe pain.<\/p>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bonus_Tips_for_Better_Results\"><\/span><strong>Bonus Tips for Better Results<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul class=\"wp-block-list\">\n<li>Use a resistance band for added challenge during standing hip flexor and abduction exercises.<\/li>\n<li>Hold onto a sturdy object for balance during standing hip extension movements.<\/li>\n<li>Perform hip marches while seated for added variety.<\/li>\n<li>Always warm up before stretching and cool down gently.<\/li>\n<\/ul>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">Struggling with tight hips, instability, or limited movement? These exercises are among the best exercises for seniors to safely improve hip strength, flexibility, and confidence, without causing pain.<\/p>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Conclusion_Move_Freely_Again%E2%80%94One_Step_at_a_Time\"><\/span><strong>Conclusion: Move Freely Again\u2014One Step at a Time<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">Hip pain doesn\u2019t have to define your golden years. With the right combination of hip pain exercises for seniors, you can regain control over your mobility, reduce discomfort, and feel stronger with each passing day.<\/p>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">Whether you&#8217;re recovering from recent hip surgery, dealing with tight hip flexors, or just want to keep your hips and knees pain-free, these low-impact exercises are a powerful, safe place to start. The key is consistency and listening to your body.<\/p>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">Start small. Stay committed. And don\u2019t hesitate to reach out to a healthcare professional or physical therapist for guidance if you&#8217;re unsure. Your hips are your foundation\u2014take care of them, and they\u2019ll take care of you.<\/p>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">If you want to overcome or prevent back and lower body injuries, click here to check out the <a href=\"https:\/\/store.exercisesforinjuries.com\/products\/best-gluteus-medius-exercises-digital-download?utm_source=blog_efi&amp;utm_medium=blog_promo_graphic&amp;utm_campaign=sundec1116_eblog_hip_pain_elderly_bgme_efisp\" target=\"_blank\" rel=\"noreferrer noopener\">Best <span class=\"il\">Gluteus&nbsp;Medius<\/span> Exercises Program<\/a>!<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https:\/\/store.exercisesforinjuries.com\/products\/best-gluteus-medius-exercises-digital-download?utm_source=blog_efi&amp;utm_medium=blog_promo_graphic&amp;utm_campaign=sundec1116_eblog_hip_pain_elderly_bgme_efisp\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" width=\"678\" height=\"356\" src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2020\/05\/Best-Gluteus-Medius-Exercises-Product.jpg\" alt=\"Best Gluteus Medius Exercises\" class=\"wp-image-58199\" srcset=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2020\/05\/Best-Gluteus-Medius-Exercises-Product.jpg 678w, https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2020\/05\/Best-Gluteus-Medius-Exercises-Product-300x158.jpg 300w\" sizes=\"auto, (max-width: 678px) 100vw, 678px\" \/><\/a><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span>Frequently Asked Questions<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\">\n<summary><strong>What causes hip pain in seniors?<\/strong><\/summary>\n<p class=\"wp-block-paragraph\">Hip pain in seniors is often caused by age-related wear and tear on the hip joint, arthritis (like osteoarthritis or rheumatoid arthritis), decreased hip flexor strength, or previous injuries. Weak glutes, tight hip flexors, or lack of movement can also lead to discomfort in the hips, knees, and lower back.<\/p>\n<\/details>\n<p class=\"wp-block-paragraph\">\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\">\n<summary><strong>Can seniors do hip exercises after recent hip surgery?<\/strong><\/summary>\n<p class=\"wp-block-paragraph\">Yes, but it\u2019s crucial to follow a physical therapist\u2019s guidance. Many of the exercises listed here\u2014like bridges, standing hip extensions, and wall-supported movements\u2014are gentle enough to be part of early post-surgery rehab. Always get medical clearance before starting.<\/p>\n<\/details>\n<p class=\"wp-block-paragraph\">\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\">\n<summary><strong>How long does it take for hip pain exercises to work?<\/strong><\/summary>\n<p class=\"wp-block-paragraph\">With consistent effort (3\u20135 times per week), most seniors begin feeling <a href=\"https:\/\/gentlestretching.net\/blogs\/stretching\/stretching-for-seniors?\" target=\"_blank\" rel=\"noreferrer noopener\">improvements in mobility<\/a> and reduced hip pain within 2 to 4 weeks. However, progress varies depending on the severity of the condition and individual fitness level.<\/p>\n<\/details>\n<p class=\"wp-block-paragraph\"><strong><\/p>\n<div id=\"pressrelease-link-28800\" class=\"wp-showhide sh-link pressrelease-link sh-hide\"><button type=\"button\" class=\"sh-toggle\" aria-expanded=\"false\" aria-controls=\"pressrelease-content-28800\" data-sh-more=\"Show References\" data-sh-less=\"Hide References\">Show References<\/button><\/div>\n<div id=\"pressrelease-content-28800\" class=\"wp-showhide sh-content pressrelease-content sh-hide\" hidden><\/strong><br \/>1. Wilson, J. J., &amp; Furukawa, M. (2014). Evaluation of the Patient with Hip Pain. <em>American Family Physician<\/em>, <em>89<\/em>(1), 27\u201334. https:\/\/www.aafp.org\/pubs\/afp\/issues\/2014\/0101\/p27.html<\/p>\n<p>2. Murphy, S. L., Strasburg, D. M., Lyden, A. K., Smith, D. M., Koliba, J. F., Dadabhoy, D. P., &amp; Wallis, S. M. (2008). Effects of activity strategy training on pain and physical activity in older adults with knee or hip osteoarthritis: A pilot study. <em>Arthritis &amp; Rheumatism<\/em>, <em>59<\/em>(10), 1480\u20131487. https:\/\/doi.org\/10.1002\/art.24105<\/p>\n<p>3. \u200cTomaszewski, K. A., Graves, M. J., Henry, B. M., Popieluszko, P., Roy, J., P\u0119kala, P. A., Hsieh, W. C., Vikse, J., &amp; Walocha, J. A. (2016). Surgical anatomy of the sciatic nerve: A meta-analysis. <em>Journal of Orthopaedic Research<\/em>, <em>34<\/em>(10), 1820\u20131827. https:\/\/doi.org\/10.1002\/jor.23186<br \/><strong><\/div>\n<p><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019ve been struggling with stiff hips, aching joints, or limited mobility, you\u2019re not alone. Hip pain affects [1] thousands of seniors,&hellip;<\/p>\n","protected":false},"author":1,"featured_media":12324,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2142,2130],"tags":[],"class_list":["post-12323","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hip-pain","category-specific-pain-areas"],"_links":{"self":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/posts\/12323","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/comments?post=12323"}],"version-history":[{"count":0,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/posts\/12323\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/media\/12324"}],"wp:attachment":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/media?parent=12323"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/categories?post=12323"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/tags?post=12323"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}