Delta fitness

Hip osteoarthritis
By: ExorLive Content Publisher

Training program for osteoarthritis in the hip, including strength, function, mobility and stretching based on a study
by Fernandes et.al. with alternative variants. Strength exercisesare performed 8x3, function 10x3, mobility and
stretching for 30 seconds.

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1. Seated leg curl
Sit well back in the seat and support your upper body by
grasping the handles. Push down the pad with your
ankles, bending your knees fully. Slowly return to the
start position.
Reps: 8 , Sets: 3

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2. Leg extension 2
Make sure that your lower back is well supported. Sit with
your knees bent approx. 120 degrees then straighten
your legs as much as possible. The top point may be
accentuated. Slowly lower to the start position.
Reps: 8 , Sets: 3

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3. Kickback 3, standing
Stand bending forward, resting against the machine.
Push your active leg backward. Toward the end of the
movement, your hip, knee and ankle must be straight.
Repeat with your other leg.
Reps: 8 , Sets: 3

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4. Hip abductor 2
Sit well back in the seat, grasp the handles to support
your upper body. Push your legs outward and slowly let
them come back together.
Reps: 8 , Sets: 3

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5. Abdominal crunch 2
Sit well back in the seat so that your lower back is well
supported. Grasp the handles and pull them down over
your shoulders. Push your upper body forward and
downward while bending your back slightly. Return to the
start position and repeat.
Reps: 8 , Sets: 3

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6. Side-lying side lift 1
Lie on your side supporting yourself on your elbow. Find
the neutral position of your back and pelvis. "Flatten" your
abdomen and raise your pelvis until your body is straight.
Hold for 10-15 seconds and rest equally. Repeat to
opposite side.
Reps: 10 , Sets: 3

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7. Abdominal crunches 1
Lie on your back with your knees bent and your feet on
the floor. Raise your head and upper body, so that only
your lower back has contact with the mat. Lower back
down. Ensure a steady movement.
Reps: 8 , Sets: 3

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8. "Bridge"
Lie on your back with the soles of your feet on the floor
and your arms out to the side on the floor. Tilt your pelvis
backward. Activate the lower and profounder 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.
Reps: 8 , Sets: 3

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9. Bridge position single leg lift 1
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 and profounder part of your abdominal
muscles, pull your navel inward and "flatten" your
abdomen. Carefully straighten one leg and raise your
pelvis from the floor until you lie on your shoulder blades
only. Lower and raise slowly. Repeat with your other leg.
Reps: 8 , Sets: 3

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10. Lying pelvis lift w/ball
Lie with both legs on the ball and your arms by your
sides. Contract your buttocks muscles and raise your
pelvis and lower back from the floor so that your body is
straight. Hold for 3-5 seconds and rest equally before
repeating.
Reps: 8 , Sets: 3

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11. Balance pad: single leg balance w/knee bend
Stand on the balance pad and keep your balance. Raise
one leg and bend your knee while keeping your balance
on your other knee for as long as possible. Repeat the
exercise with your other leg.
Reps: 10 , Sets: 3

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12. Step-up
Place one leg on the bench/step. Use this leg to lift the
rest of your body. Perform the exercise slowly and
controlled. Repeat the exercise with the opposite leg.
Reps: 10 , Sets: 3

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13. Forward lunge 1
Stand with your legs together and hands by your sides.
Raise your active leg and lunge forward. Stop the
movement when your foot hits the floor. In the final
position your body is in a deep position. Push off and
return to the start position. Repeat with your other leg.
Reps: 10 , Sets: 3

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14. Squat 1
Stand with your feet shoulder-width apart, arms straight
in front of you. Bend your knees 90 degrees and push
back up. Keep your back straight and look ahead during
the entire movement. Alternatively, the deep position may
be held for a few seconds before pushing back up.
Reps: 10 , Sets: 3

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15. Hip flexsion in a sling 1
Lie on the side with a sling around the ankle and just
above the knee to the upper leg. Put the arms under the
head to support and stabilise the stomach and lower
back. Pull the leg in the sling up against the upper body
by bending hips and knees. Slowly return to the starting
position.
Reps: 10 , Sets: 3

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16. Hip abduction in a sling
Lie on the back with a sling around the knee and ankle on
one leg. Move the leg out sideways and back in a
controlled motion.
Reps: 10 , Sets: 3

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17. Hip flexions 2
Stand with staggered legs, hands on your sides and back
straight. Push your hip forward until you feel the front of
your hip stretch. Hold for 30 seconds and repeat with
your other leg.
1: Sets: 2
2: Tid: 30 sek

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18. Buttocks 5
Sit on a bench with one leg crossed over the other so that
your ankle rests on the opposite knee. Bend your upper
body forward until you feel your buttocks muscles stretch.
Hold for 30 seconds and change legs.
1: Sets: 2
2: Tid: 30 sek

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19. Seat 8
Sit on the edge of a chair/bench. Place one foot over the
opposite knee. Hold the knee and pull it diagonally,
toward your opposite shoulder, until you feel a stretch in
your seat/hip muscles. Keep the sway in your back. Hold
the position for 30 sec.
1: Sets: 2
2: Tid: 30 sek

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20. Inside of thigh 2
Stand legs apart and put your weight on one leg. Bend
your knee and lean your body sideways until you feel the
inside of your opposite thigh stretch. Hold for 30 seconds
and change legs.
1: Sets: 2
2: Tid: 30 sek

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