Practice water exercises since its natural resistance and buoyancy makes it less painful for the joints. Include walking to your daily routine. Hip Flexor Stretch: Put your right foot in the resistance band and turn to face away from the band's anchor. Keeping your right leg straight, lift it forward to a count of two, then release it back down. Repeat on the other leg.
Curejoy Expert Dipti Mothay Explains:
Simple strengthening and stretching exercises can help keep your hip muscles from becoming weak and tight, therefore decreasing your risk of injury and discomfort. Exercises to strengthen worn hip joints are needed to keep your legs functioning properly. You need to consistently do the stretches and exercises to reap the best results.
Hip Flexor Stretches
Seated Butterfly Stretch -A simple stretch for your inner thighs, hips and lower back.
Pigeon Pose – This yoga posture lengthens the hip flexors on the back leg.
Weighted Hip Extension – This exercise lengthens the hip flexors while simultaneously strengthening the glutes, which are often weak in people with tight hip flexors.
Bridges – A great way to give the hip flexors a chance to lengthen while also strengthening the posterior chain of the body.
Exercises to Strengthen Worn Hip Joints
Water Exercises – You can start doing some water exercises to strengthen your hips. The water’s natural resistance and buoyancy make exercising less taxing on your joints.
Walking – Walking is a hip-strengthening exercise you can do both in and out of water to strengthen your worn hip joints. You need good walking shoes if you are walking outdoors. Start out walking for only a few minutes. Gradually increase your speed as you progress.
Seated hip external rotator – Attach a resistance band to the left end of a bench and loop the other end around your right foot. Keeping your knees together, lift your right leg out to a count of two, then release back down to a count of two. Repeat on the other leg.
Standing hip flexor – Put your right foot in the resistance band and turn so you are facing away from the band’s anchor. Keeping your right leg straight, lift it forward to a count of two, then release it back down to a count of two. Repeat on the other leg.