Exercises whilst supported by a walking frame or back of chair

The rest of these exercises can be done in your lounge room using your walking frame or the back of a chair for support. If available, a mirror will be helpful.

The next two exercises work the muscles around your hip joint as well as putting your hip joint through a normal range of motion. It is important that you do these for both legs as moving your leg on one side creates movement and muscle work for that leg BUT the other leg is also working hard by contracting muscles to stabilise your pelvis. These exercises will help you to recover your normal walking pattern.

Hip Flexion/Extension


Stand within your frame or use a chair for support, stand upright and look straight ahead. Amirror, if available, will help you know if your position is correct. Gently swing your leg forward and backwards but at the same time making sure the rest of your body stays very still. This will ensure the movement occurs at your hip while also working the surrounding muscles.


Repeat 10 each side.
Do 3 times daily.

Watch a short video on how to do this exercise


Download the daily exercise reminder sheet that helps you track your daily exercise.


Hip Abduction (Standing)


This is the same position as the previous exercise, however this time your leg moves out to the side and back to the centre again. Again make sure you keep your body still and the movement is at your hip joint. 


Repeat 10 each side.
Do 3 times daily.

Watch a short video on how to do this exercise


Download the daily exercise reminder sheet that helps you track your daily exercise.


Balance practice


Establishing balance on one leg is the best way to reduce the risk of a fall. To begin, you need somewhere where you have support ( for example, standing between two chairs or in a doorway. ) Stand and bring your weight slightly forward so you feel pressure through your toes as well as your heels. Slowly take weight onto one leg and gently lift the other only 1 cm.
Feeling pressure through both your big and little toes ensures you are using your entire foot to maintain balance. Try to increase the time standing on one leg to 20 seconds.

Watch a short video on how to do this exercise


Download the daily exercise reminder sheet that helps you track your daily exercise.


Lateral weight shift


Keeping your body slightly bent forward but not tilted sideways. Move hips and shoulders simultaneously to one side then the other, pausing so that all your weight is on one leg for 3 seconds.


Watch a short video on how to do this exercise


Download the daily exercise reminder sheet that helps you track your daily exercise.

 

 

Arm chair pushups


To ensure adequate arm strength after hip replacement, practice pushing up and out of an arm chair. It is important not to bend your new hip past right angles so you will need to be able to push yourself out of a chair. Keeping shoulders braced back with chest up and good posture, use arm strength to lift your bottom from the chair and continue to standing using your legs as well. Lower down into the chair slowly using arm strength. Do not allow yourself to “plop” into the chair.


Watch a short video on how to do this exercise


Download the daily exercise reminder sheet that helps you track your daily exercise.


Half Squats


Standing in your frame or using a chair for support and keeping your back straight and upright, gently bend at the knees and hips and slowly lower yourself down. Go only as far as is comfortable and use the frame or chair for balance only, not to take your weight. Keep looking forward and resist the temptation to bend your back. Stand straight again and repeat.

Repeat 10 each side.
Do 3 times daily.

Do not do this exercise until 1 month after your operation.

Watch a short video on how to do this exercise


Download the daily exercise reminder sheet that helps you track your daily exercise.


Lunges


Again standing in your frame, or using a chair for support, place one leg in front of the other. You will need to exercise both legs, so it does not matter which one you do first. Keeping your back straight and looking forward, lunge forward onto your front foot. Hold this position for two seconds and slowly return to your starting and upright position. Make sure both feet are pointing straight ahead and are parallel.
Again go only as far as is comfortable, don’t hold onto the frame or chair too tightly and keep the movement slow and controlled.


Repeat 10 each side.
Do 3 times daily.

Watch a short video on how to do this exercise


Download the daily exercise reminder sheet that helps you track your daily exercise.

Exercises for before and after hip replacement

Exercises for before and after hip replacement 

It is important to be as fit as possible before undergoing a total hip replacement, as it will make your recovery much faster.  To enable a quick recovery so you may get back into the activity you previously enjoyed, it is very important to follow an exercise rehabilitation program. This will ensure the muscles of the joint recover their strength and maintain a stable joint.


Following the operation, your physiotherapist will help you with the initial exercises and help you be able to reach certain milestones before you leave the hospital. You will be sent home with an exercise program and will be expected to attend clinics and further physiotherapy appointments in order to continue to progress through your rehabilitation program.

The following information is a general guide to types of exercises and what to expect, but the individual program your physiotherapist or surgeon has prescribed should always be adhered to. It is important that you consult with your surgeon and /or physiotherapist as to which exercises are best for you, how often you need to do them and how many times to repeat each exercise.

Seek advice from your health professional before starting any new exercise program.

If you find these exercises difficult, build up to the suggested number gradually.  However if any exercise is too painful, stop it immediately.

Watch a video of all exercises

Or view individual exercises below

Login to view more content

Next Steps

Contact your GP or health professional to discuss your options