Hip Exercises

Hip Exercises-How to do

Ask your health care provider which exercises are safe for you. Do exercises exactly as told by your health care provider and adjust them as directed. It is normal to feel mild stretching, pulling, tightness, or discomfort as you do these exercises, but you should stop right away if you feel sudden pain or your pain gets worse. Do not begin these exercises until told by your health care provider.

Stretching and range of motion exercises

These exercises warm up your muscles and joints and improve the movement and flexibility of your hip. These exercises also help to relieve pain, numbness, and tingling.

Exercise A: Hamstrings, supine

  1. Lie on your back.
  2. Loop a belt or towel over the ball of your left / right foot. The ball of your foot is on the walking surface, right under your toes.
  3. Straighten your left / right knee and slowly pull on the belt to raise your leg.
    1. Do not let your left / right knee bend while you do this.
    1. Keep your other leg flat on the floor.
    1. Raise the left / right leg until you feel a gentle stretch behind your left / right knee or thigh.
  4. Hold this position for __________ seconds.
  5. Slowly return your leg to the starting position.

Repeat __________ times. Complete this stretch __________ times a day.

Exercise B: Hip rotators

  1. Lie on your back on a firm surface.
  2. Hold your left / right knee with your left / right hand. Hold your ankle with your other hand.
  3. Gently pull your left / right knee and rotate your lower leg toward your other shoulder.
    1. Pull until you feel a stretch in your buttocks.
    1. Keep your hips and shoulders firmly planted while you do this stretch.
  4. Hold this position for __________ seconds.

Repeat __________ times. Complete this stretch __________ times a day.

Exercise C: V-sit (hamstrings and adductors)

  1. Sit on the floor with your legs extended in a large “V” shape. Keep your knees straight during this exercise.
  2. Start with your head and chest upright, then bend at your waist to reach for your left foot (position A). You should feel a stretch in your right inner thigh.
  3. Hold this position for __________ seconds. Then slowly return to the upright position.
  4. Bend at your waist to reach forward (position B). You should feel a stretch behind both of your thighs and knees.
  5. Hold this position for __________ seconds. Then slowly return to the upright position.
  6. Bend at your waist to reach for your right foot (position C). You should feel a stretch in your left inner thigh.
  7. Hold this position for __________ seconds. Then slowly return to the upright position.

Repeat __________ times. Complete this stretch __________ times a day.

Exercise D: Lunge (hip flexors)

  1. Place your left / right knee on the floor and bend your other knee so that is directly over your ankle. You should be half-kneeling.
  2. Keep good posture with your head over your shoulders.
  3. Tighten your buttocks to point your tailbone downward. This helps your back to keep from arching too much.
  4. You should feel a gentle stretch in the front of your left / right thigh and hip. If you do not feel any resistance, slightly slide your other foot forward and then slowly lunge forward so your knee once again lines up over your ankle.
  5. Make sure your tailbone continues to point downward.
  6. Hold this position for __________ seconds.

Repeat __________ times. Complete this stretch __________ times a day.

Strengthening exercises

These exercises build strength and endurance in your hip. Endurance is the ability to use your muscles for a long time, even after they get tired.

Exercise E: Bridge (hip extensors)

  1. Lie on your back on a firm surface with your knees bent and your feet flat on the floor.
  2. Tighten your buttocks muscles and lift your bottom off the floor until the trunk of your body is level with your thighs.
    1. Do not arch your back.
    1. You should feel the muscles working in your buttocks and the back of your thighs. If you do not feel these muscles, slide your feet 1–2 inches (2.5–5 cm) farther away from your buttocks.
  3. Hold this position for __________ seconds.
  4. Slowly lower your hips to the starting position.
  5. Let your muscles relax completely between repetitions.
  6. If this exercise is too easy, try doing it with your arms crossed over your chest.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise F: Straight leg raises – hip abductors

  1. Lie on your side with your left / right leg in the top position. Lie so your head, shoulder, knee, and hip line up with each other. You may bend your bottom knee to help you balance.
  2. Roll your hips slightly forward, so your hips are stacked directly over each other and your left / right knee is facing forward.
  3. Leading with your heel, lift your top leg 4–6 inches (10–15 cm). You should feel the muscles in your outer hip lifting.
    1. Do not let your foot drift forward.
    1. Do not let your knee roll toward the ceiling.
  4. Hold this position for __________ seconds.
  5. Slowly return to the starting position.
  6. Let your muscles relax completely between repetitions.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise G: Straight leg raises – hip adductors

  1. Lie on your side with your left / right leg in the bottom position. Lie so your head, shoulder, knee, and hip line up. You may place your upper foot in front to help you balance.
  2. Roll your hips slightly forward, so your hips are stacked directly over each other and your left / right knee is facing forward.
  3. Tense the muscles in your inner thigh and lift your bottom leg 4–6 inches (10–15 cm).
  4. Hold this position for __________ seconds.
  5. Slowly return to the starting position.
  6. Let your muscles relax completely between repetitions.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise H: Straight leg raises – quadriceps

  1. Lie on your back with your left / right leg extended and your other knee bent.
  2. Tense the muscles in the front of your left / right thigh. When you do this, you should see your kneecap slide up or see increased dimpling just above your knee.
  3. Tighten these muscles even more and raise your leg 4–6 inches (10–15 cm) off the floor.
  4. Hold this position for __________ seconds.
  5. Keep these muscles tense as you lower your leg.
  6. Relax the muscles slowly and completely between repetitions.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise I: Hip abductors, standing

  1. Tie one end of a rubber exercise band or tubing to a secure surface, such as a table or pole.
  2. Loop the other end of the band or tubing around your left / right ankle.
  3. Keeping your ankle with the band or tubing directly opposite of the secured end, step away until there is tension in the tubing or band. Hold onto a chair as needed for balance.
  4. Lift your left / right leg out to your side. While you do this:
    1. Keep your back upright.
    1. Keep your shoulders over your hips.
    1. Keep your toes pointing forward.
    1. Make sure to use your hip muscles to lift your leg. Do not “throw” your leg or tip your body to lift your leg.
  5. Hold this position for __________ seconds.
  6. Slowly return to the starting position.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise J: Squats (quadriceps)

  1. Stand in a door frame so your feet and knees are in line with the frame. You may place your hands on the frame for balance.
  2. Slowly bend your knees and lower your hips like you are going to sit in a chair.
    1. Keep your lower legs in a straight-up-and-down position.
    1. Do not let your hips go lower than your knees.
    1. Do not bend your knees lower than told by your health care provider.
    1. If your hip pain increases, do not bend as low.
  3. Hold this position for ___________ seconds.
  4. Slowly push with your legs to return to standing. Do not use your hands to pull yourself to standing.

Repeat __________ times. Complete this exercise __________ times a day.

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