How to Exercise on an Elliptical Machine After a Front Hip

If you have had front hip replacement surgery, an elliptical trainer may be an appropriate exercise option for you, as it won’t put much muscle fatigue. 

The weight-bearing exercise of an elliptical trainer further strengthens the leg muscles and hip joints, thus helping you heal faster.

 However, it would help if you started slowly when getting the elliptical trainer to avoid any new hip injury.

Step 1

Set the resistance of the elliptical trainer to the lowest level.

Step 2

Slowly get on the trainer and gain strong stability on the pedals. Place your hands on the arm’s handles and become familiar with your position.

Step 3

Pedal backward slowly until you reach a comfortable level, then move forward.

Step 4

Increase the resistance level incrementally.

It is recommended that you use the low resistance elliptical trainer until you can use it for about half an hour in one session.

Also, set the resistance level equally for the upper body and lower body workout.

You don’t want to strain one particular muscle group faster than another.

If any pain occurs while exercising, stop the routine immediately and take a break.

Tips

  • Put on running shoes before getting on the trainer; otherwise, you could put too much pressure on the new hip.

  • Don’t train on an elliptical without first getting the green light from your doctor.

A hip replacement is a surgical procedure in which a prosthetic implant replaces the hip joint. I can do hip replacement surgery on one side or both.

 Arthritis or common physical trauma are two conditions that make replacement surgery a treatment.

 A hip replacement is one of the most reliable orthopedic operations. 

Physio exercise therapy is a necessary therapeutic tool, following all hip replacement procedures. 

Your hip replacement exercise program’s goal is to regain mobility and improve the strength around the operated hip.

 

Bridges

Bridges recruit the gluteals, hamstrings, and inner abdominals. This exercise stabilizes the posterior chain by forcing the hips to extend. 

Lie on your back with your knees bent and your feet flat on the floor. Keep your feet, knees, and hips aligned. 

Elevate the pelvis off the floor while simultaneously contracting the gluteals or butt muscles. 

Hold a second five glute and abdominal contraction once they achieved the full hip extension.

 Slowly and control fully, move your hips down until they almost touch the floor. Maintain a perineal and abdominal contraction throughout the exercise. 

Avoid overarching of the lower spine in the ascending phase.

 

Supine hip hinge

Supine hip hinges strengthen the hip flexors and inner abdominals. They lie supine with the hips and knees flexed to create a right angle in both legs. 

Engage the abdominal wall, which stabilizes your lower spine. Slowly and allow the left leg to drop and forward. 

Lightly tap the left heel on the floor. Bring your left leg up and back towards your body.

 Hold your left leg once your left thigh is vertical to the floor. Perform the above steps with the right leg. 

They alternate moving the right and left leg until torso stabilization can be maintained—the movement of the portion up and down as dictated by the hip, not the knee.

 

Stand chair

Chair stands are a functional exercise that works on the transfer of body weight

This is a squat–like maneuver that primarily builds the quadriceps and gluteals. Sit in a chair with your knees bent and your feet flat on the floor.

 The feet and knees are both shoulder-width apart. Contract your abs and straighten your spine. Cross your arms across your chest.

 Stand up by lifting your hips and straightening your legs. The torso and legs are straight upon completion of the ascending phase. 

Return to sit gradually by eliminating the hips and bending the knees. 

A constant abdominal contraction will keep the lower back from arching.

 

Aerobic exercise

Aerobic exercise generates mobility through the hip joints. 

A recumbent bicycle is an aerobic machine that supports the hips, providing a reintroduction to locomotion.

 It has a padded seat and back, which provides a solid base to work from. Complete 20 minutes in moderate light, three days a week. 

The duration of continuous activity is more important than intensity. 

An average intensity level allows you to see how the hip tolerates habitual movement.

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