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Yes—you can work on hip mobility and strength in the same routine. Here’s a cautious, adaptable example for a generally healthy adult: start with comfortable hip movement, then add supported strength and chair-rise practice. It is not a diagnosis-specific prescription or a routine proven best for every 55-year-old; choose a comfortable range and adjust the exercises to your ability.
What this routine can—and cannot—do
Exercise can be part of managing osteoarthritis symptoms and can support flexibility, muscle strength, and endurance. The National Institute on Aging describes those as potential benefits of a safe, well-rounded program in its osteoarthritis guidance. The American College of Rheumatology and Arthritis Foundation also strongly recommend exercise for people with hip, knee, or hand osteoarthritis in their 2019 guideline.
Those recommendations do not identify one ideal hip sequence or a universal dose. The guideline notes that exercise programs are often more effective when supervised, frequently by a physical therapist. The European Alliance of Associations for Rheumatology advises tailoring progression to physical function, preferences, and available services; delivery can reflect availability and preference too (2023 recommendations). The movements below are a practical example, not a protocol prescribed by those guidelines.
Before you start
- Use a stable chair or countertop within reach for standing movements. Keep the movements controlled and stay in a range that feels comfortable.
- Do not force a stretch or push through pain. The National Institute on Aging advises stretching when muscles are warm and not stretching so far that it hurts (exercise guidance).
- If you have persistent or worsening symptoms, substantial difficulty with everyday movement, or are unsure which movements are safe, ask a clinician or physical therapist for individualized advice before progressing. Consult a clinician before beginning a new exercise program when appropriate.
A simple mobility-and-strength sequence
Move from supported, controlled mobility into strengthening and a functional movement. There is no evidence-backed set count, hold time, repetition target, or weekly schedule for this specific example. Start with a small, comfortable amount; adapt the amount and progression to your function and tolerance rather than treating a particular number as a clinical standard.
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1. Seated hip movement
Sit upright on a stable chair with both feet supported. Slowly move one knee outward a comfortable distance, then return it toward center. Keep your torso steady and avoid forcing the range. Repeat on the other side. This is a gentle way to begin moving the hips before standing work.
2. Supported standing hip abduction
Stand facing a countertop or beside a sturdy chair and hold it for balance. Keeping your torso upright and toes pointing forward, move one leg a short distance out to the side, then return it with control. Keep the movement small enough that you do not lean or twist; switch sides. If standing does not feel secure, skip this movement and ask a clinician or physical therapist about a suitable alternative.
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3. Sit-to-stand from a stable chair
Sit near the front of a stable chair with your feet planted. Lean forward slightly, stand up at a controlled pace, then sit back down carefully. Use your hands on the chair or another stable support if needed. Choose a chair height and level of assistance that let you move safely; do not turn this into a test of how many repetitions you can manage.
4. Bridge, only if getting to and from the floor is comfortable
Lie on your back with knees bent and feet on the floor. Gently lift your hips only as far as feels comfortable, then lower them with control. Skip this option if floor transfers are difficult or the position is uncomfortable. You can do the other movements without it.
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Bodyweight, bands, and supervision
Start with bodyweight or support from a stable surface; a band is optional, not a prerequisite. National Institutes of Health osteoarthritis information includes weights or bands among strengthening options (Osteoarthritis). If a clinician or physical therapist agrees that added resistance is appropriate, a band can add resistance to an exercise such as supported standing hip abduction. Begin with an easier bodyweight version first, and do not use resistance that makes you lose control or move into pain.
Home practice offers convenience; supervised instruction may help with exercise selection, form, and progression. The ACR/Arthritis Foundation guideline says programs are often more effective when supervised, while EULAR recommends choosing delivery in light of availability and preference. If you would benefit from help adapting the routine, ask a clinician whether a physical therapist is appropriate.
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How to adapt the routine
- If an exercise is uncomfortable: reduce its range or omit it rather than pushing through pain.
- If standing balance is uncertain: keep a stable support close and do not attempt unsupported standing work.
- If the movements feel manageable: progress gradually, changing the challenge in a way that still allows controlled, comfortable movement. There is no source-established ideal progression for this individual routine.
- If symptoms persist or worsen, or daily movement is substantially difficult: pause progression and get individualized advice rather than adding more exercises or resistance.
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