Bone on Bone Hip Arthritis Exercise #2 |
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Keep in mind these exercises I'm showing you are just the first things you should do when you have a bone on bone hip situation once you're going to start to fix it, this would be a great starting point for most people. You are going to just squeeze your butt muscles and hold it for 10 to 20 seconds. Now what you need to feel is just these muscles back here, the butt tightening up, what you shouldn't feel is the front of the thighs working if you do feel the front of the thighs working, then you've got to lighten up how hard you're contracting or change the position a bit. An alternative way to do this exercise is to put your legs down just like this so that your flat and tighten up your butt muscles from this position. The goal of this exercise is to get your butt muscles to tighten up. You're gonna hold for 10 to 20 seconds and do this five to 10 times you're trying to get in about 100 seconds or more ideally, of butt contractions without getting into the front of the thighs or the inner thighs involved.
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