What are good priming movements for arthritic hips

Good priming movements for dealing with arthritic hips emphasize enhancing mobility and reducing pain through targeted exercises. Here are some tips and exercises from Mind Pump Podcast:

1. 90/90 Hip Stretch: A foundational movement to prime hips for better range of motion and reduce tightness before workouts 1.
2. Hip Hinge Movements: These movements help in warming up the hips effectively. Examples include exercises that mimic the mechanics of a deadlift without weights to improve flexibility and strength in the hips 2.
3. Hip Swings: Incorporate dynamic movements like hip swings to engage the hip flexors and extensors, which can prepare the joints for more intense activity 3.
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     1

     Body Priming Essentials

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     2

     Priming for Performance

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     3

     Powerlifting and Mobility

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     4

     Post-Meal Mobility

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4. Core and Stability Work: Priming movements that involve core stability can also benefit hip function. After meals, priming exercises focusing on the core and hips can help improve overall joint mobility and reduce discomfort 4.

These movements should be done consistently, especially before workouts, to enhance hip mobility and prevent further joint issues.

Aside from the initial hip priming exercises mentioned earlier, Mind Pump Podcast also suggests several other effective exercises to prepare the hips:

1. Physio Ball Crunch: This exercise strengthens the core without overworking the hip flexors, helping to maintain good form during workouts and alleviating issues like anterior pelvic tilt 1.
2. Hip Flexor Deactivator Crunch: Designed to strengthen the core while reducing reliance on the hip flexors, thus correcting posture issues and relieving back pain 1.
3. Combat Stretch: Often beneficial for improving depth in butt-building exercises, this stretch can enhance hip connection and mobility 2.
4. 90/90 with External/Internal Rotation: Important for promoting hip mobility and stability, which are crucial for performing various lower body exercises effectively 2.
5. Hip Thrusts and Frog Pumpers: These exercises wake up the glutes, ensuring they are activated before more demanding movements like squats or deadlifts 2.
6. Bulgarian Split Squats: Helpful for priming hips, these enhance stability and range of motion, addressing tightness in the hips that might stem from ankle or lower back issues 3.
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     1

     Correcting Posture Issues

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     2

     Effective Priming Movements

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     3

     Priming for Performance

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     4

     Glute Activation Techniques

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7. Glute Kicks and Floor Bridges: These movements activate the glutes, preparing them for heavier lifts and ensuring better muscle engagement during exercises 4.

Incorporating these priming exercises can help improve hip functionality, reduce pain, and ensure better performance during workouts.