Hello Nicola
Welcome to kickas. As you will find out this is a really great place.
I can't help you with any hip excerises. But I did want to let you know that I know all about your restricted hip movement.
I also had restricted hip movement for years it gradually got worse. I couldn't cross my legs. bend like other people etc. Then the pain started it would come and go but that too got worse. It got to be a steady thing 24 hours a day .
I had trouble with climbing stairs, walking any distance, driving a car etc.
I finally got the hips checked out. According to the doctors I basically had no hips left.
I had my first replacement in Jan of this year. I do have to get the other one done . I just don't know when I am going to have it done.
The reason I told you all of this is so you can keep an eye on your hips and maybe get them checked . I am not saying that you will need to have your hips done only a doctor say that.
Take care
Valerie
