As one of a small group of chiropractors in the state of Washington to be certified in the McKenzie Method of Mechanical Diagnosis and Therapy, Dr. Jordan Duncan focuses on the assessment and treatment for musculoskeletal conditions of the spine and extremity joints.
Question: What are some low-impact exercises for seniors with joint replacement in their hips?
Answer: Simple body weight exercises are great for improving strength and function. These exercises target the glutes, which is important for those with hip replacements:
Squats – Stand with your feet slightly wider than hip-width apart. Inhale and begin the movement by hinging at the hips, then bending your knees. Squat as low as you comfortably can while keeping your back straight. Exhale and push your feet into the ground as you return to the starting position. Repeat for a total of eight to 10 reps.
Bridge – Lie on your back with your hips and knees bent and your feet flat on the floor. Using your glutes, lift your hips off the floor until your hips are aligned with your knees and shoulders. Return to the starting position. Repeat for a total of eight to 10 reps.
Side lying clam – Lie on one side. Bend both knees to about 60 degrees, and place a small pillow between your knees. Your feet and knees should be stacked on each other. Lift your top knee to a challenging yet comfortable height without moving your feet or allowing your body to rotate forward or back. Return to the starting position. Repeat for a total of eight to 10 reps, and then perform the exercise while lying on the other side.
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