Moving Forward: Safe and Effective Pilates After Hip Replacement
- Kris
- Jul 11
- 3 min read
Recovering from a hip replacement surgery is a journey of healing, strength, and relearning movement. While physical therapy is essential in the early stages, many patients wonder what comes next. That’s where Pilates after hip replacement can be a transformative tool in rebuilding strength, stability, and confidence in movement.
Why Pilates Works So Well After Hip Replacement
Pilates is low-impact, alignment-focused, and designed to improve core strength, joint mobility, and muscular balance—all of which are crucial after hip surgery.
Evidence from clinical studies shows that incorporating Pilates after joint replacement can improve:
Hip range of motion and joint mobility
Postural awareness and gait mechanics
Balance and fall prevention
Core and gluteal strength
Overall quality of life and physical confidence
A 2018 study published in Clinical Rehabilitation found that Pilates-based exercise improved functional mobility and balance in older adults post-hip arthroplasty more effectively than general exercise alone.
What Makes Pilates Safe Post-Hip Surgery?
Pilates emphasizes controlled, mindful movement and can be customized to avoid high-risk positions such as extreme hip flexion, internal rotation, or crossing the midline—especially important in the early months post-op.
Sample Pilates Exercises After Hip Replacement
(Always consult with your surgeon or physical therapist before starting any exercise program.)
1.Heel Slides (Mat-Based)
Purpose: Promotes hip mobility and knee flexion
How to:
Lie on your back with knees bent.
Slowly slide one heel along the mat to extend the leg, then slide it back.
Perform 8–10 reps per leg.
✅ Keep movements small and pain-free.
2.Bridging (Supported on Mat or Reformer)
Purpose: Glute activation, pelvic stability
How to:
Lie on your back with knees bent and feet flat.
Press into your heels to gently lift the pelvis a few inches off the mat.
Hold for 3 seconds and lower with control.
Repeat 8–12 times.
✅ Avoid overextension; initiate from the glutes.
3.Standing Leg Slides (Using a Chair or CoreAlign)
Purpose: Improve hip flexor control and weight shifting
How to:
Hold a stable surface.
Slide one leg forward and back while maintaining a neutral spine.
Repeat 8–10 times per leg.
✅ Great for retraining gait mechanics.
4.Seated Marching (Chair or Stability Ball)
Purpose: Engage hip flexors and core in a stable position
How to:
Sit tall, feet flat, core engaged.
Gently lift one knee a few inches, then lower.
Alternate legs for 10–15 reps.
✅ Focus on posture and even weight distribution.
When to Begin Pilates After Hip Replacement
Most clients can begin a gentle Pilates routine around 8–12 weeks post-surgery, depending on their surgeon’s protocol and physical therapy progress. We collaborate closely with healthcare providers to ensure your program aligns with your healing phase and safety needs.
Ready to Move Again?
A hip replacement doesn’t have to mean the end of your active lifestyle. With guided Pilates, you can move forward with strength, grace, and support.
At Kore Fitness Studio, we specialize in post-rehabilitative Pilates, helping clients ease back into movement safely and progressively after orthopedic surgery—including total hip replacements.
📍 Visit us in Oro Valley, AZ or virtually
🌐 Learn more: www.kore-fit.com
📞 Call (520) 599-7715 for your FREE consultation
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