QiGong is a safe martial arts that incorporates low impact mind body movement that can help manage osteoarthritis by reducing pain, improving joint mobility and stimulating synovial fluid production which keeps your hips lubricated.
Benefits for Hip Osteoarthritis
!. Joint Lubrication: Slow hip rotations act as a pump to circulate synovial fluid, nourishing the cartilage.
2. Muscle Support: Gentle stances build strength in the hips and psoas, easing pressure on the bone.
3. Pain Relief: Coordinated breathing and relaxed movements decrease stiffness and improve physical function.
Gentle Practices to Try
- Knocking on the Door of Life: A swaying torso movement that loosens the lower back and hips.
- Hip Spirals: Slow, mindful circular rotations of the hips to enhance flexibility and range of motion.
- Weight Shifting: Controlled lateral movements to build stability and leg strength safely.
Hip Arthritis Exercises To Avoid
1. High-impact exercises such as running and jumping.
2. Sports with sudden movements like baseball and soccer.
3. Uneven terrain workouts like walking off a trail.
4. Prolonged standing like waiting in line.
5. Improper resistance training.
6. Poor posture standing, sitting, and lying down.
Qi Gong Workout
The Qi Gong “Golden Eight Energy Balancing Exercises” were created centuries ago. This classic sequence of moves combines deep abdominal breathing with gentle, fluid stretches to balance the body’s major organ systems and energy channels …
1. Reach for Happiness: Stretches the torso and regulates the internal triple heater meridian.
2. The Archer: Opens the chest and strengthens lung and heart energy.
3. Bend for Health: Strengthens the lower back and kidneys.
4. Between Heaven and Earth: Balances digestion and stimulates spleen and stomach channels.
5. Look Back and Let Go: Relieves neck tension and calms the nervous system.
6. Around the World: Reduces excess heat and stress in the heart.
7. Energy Punch: Builds vital force, strength, and liver chi.
8. Energy Jump: Stimulates the whole body and clears fatigue.
Take Away
Do them at least once a day, maybe upon waking or just before sleeping.
Try them seated at first, and hopefully eventually you can do them standing without support.
Slow and steady teaches you consistency, focus, and patience.
Be very mindful of your form.
Practise deep breathing throughout.
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