What motions or positions should I avoid to prevent hip dislocation?

Hello @shorebudmike, Welcome to Mayo Clinic Connect. Your suggestion and search is a great idea for anyone who has had a hip replacement and I'm sure would also help others strengthen their hips and muscles to help if they end up getting a hip replacement. While I'm not quite ready for a hip replacement I did find some information and a video that I think might be helpful from the American Academy of Orthopedic Surgeons - Dislocation After Total Hip Replacement: https://orthoinfo.aaos.org/en/recovery/dislocation-after-total-hip-replacement-video/.

@naturegirl5 @dixiedog @oregonjan and @sueinmn may also have some suggestions to share with you.

Can you share what types of exercises you currently do to strengthen your hip?

Hello, and I echo John's welcome to Mayo Connect. I applaud your decision to get more exercise - not just for your hip, but for your general health. We are not medical professionals here, but people who have experienced a variety of challenges, and try to share our experience with others.

At this point, with all the muscles, ligaments and tendons healed in your hip, risk of dislocation is generally very low. However, if you haven't been active, it is a good idea to have a follow up visit with your ortho, including an x-ray of the hip, to determine whether there is anything unusual that places you at higher risk. Depending on your age and general health, a visit with your primary for guidance wouldn't be a bad idea either. Finally, if you can, do a consult with a PT well-trained in working with people who want to get active again for a home/gym program suited to you.

That said - here are some general exercise guidelines for the long term after hip replacement that I was given - extreme movements, such as deep squats with heavy weights (like power lifting), are to be avoided. Normal weight training, with light to medium weights is good, but be sure you are using good technique. Repeated running and jumping, and other high stress on the joint, will cause premature wear - that said, I run around on the lawn with my grandkids all the time with no ill effects, and my second set of hips are now 9 years old.

Whatever you do, please remember to start slowly - the biggest impediment to a new program is overdoing, getting hurt and quitting from discouragement. Walking is always a good and safe choice - you may want to join our virtual walking group for encouragement: https://connect.mayoclinic.org/discussion/lets-go-walking-join-me-for-a-virtual-walking-support-group/

Does any of this give you an idea how to get started?
Sue