HIP REHABILITATION

EXERCISES:

STRETCHING EXERCISES:

• Adductor stretch
  
  Performed while lying on your back with knees bent and feet flat on floor.
  Allow your knees to spread outwards away from your body, stretching the inner thigh muscles.
  Hold in stretched position for 10 seconds and repeat.
• Quadriceps stretch
  
  Performed in standing position with uninjured side to wall.
  Put hand on wall for balance.
  Grab ankle of injured side and pull heel towards your buttocks.
  Hold stretched position for 10 seconds and repeat.
• Piriformis stretch
  
  Performed while lying on your back with knees bent.
  Cross the injured leg over the uninjured leg.
  Pull thigh of uninjured leg towards chest.
  Hold stretched position for 10 seconds and repeat.
• Iliotibial band stretch
  
  Performed in standing position.
  Cross legs with injured leg in back and bend forward at waist to touch toes.
  Hold stretched position for 10 seconds and repeat.
• Iliotibial band stretch
  
  Performed in standing position with injured side to wall.
  Put hand on wall for balance.
  Cross legs with injured leg in back and firmly planted on ground.
  Lean into wall and hold stretched position for 10 seconds and repeat.
• Hamstring stretch
  
  Performed while lying on back with buttocks at doorway.
  
  Extend uninjured leg through doorway and flex injured leg up on doorway frame.
  Hold stretched position for 10 seconds and repeat.
• Hamstring stretch
  
  Performed standing with one leg extended and resting on a bench.
  Lean forward bending at hips and hold for 10 second then repeat.

STRENGTHENING EXERCISES

• Hip Extension
  
  Performed lying on your stomach with legs extended.
  Lift one leg at a time off the floor and hold for 10 seconds and then lower.
• Side leg lift
  
  Performed lying on side with legs extended.
  Lift top leg away from other and hold for 10 seconds and then lower.
• Straight leg raise
  
  Performed lying on back with legs extended.
  Lift one leg at a time off the floor and hold for 10 seconds and then lower.
• Wall squat
  
  Performed in a squatting position with back, shoulders, and head against wall.
  With feet shoulder width apart, place a ball between knees.
  Hold this position for 10 seconds, then slide back up wall and repeat.
• Arm/leg raise
  
  Performed on hands and knees.
  Tighten abdominal muscles and extend one arm and opposite leg up and out.
  Hold for 10 seconds, lower, and repeat with other arm and leg.

PULLLEY OR TUBE EXERCISES

• Hip flexion
  
  Loop tubing or pulley around ankle and secure other end to stationary object.
  Pull leg forward with knee extended and repeat.
• Hip extension
  
  Loop tubing or pulley around ankle and secure other end to stationary object.
  Pull leg backwards with knee extended and repeat.
• Hip abduction
  
  Loop tubing or pulley around ankle and secure other end to stationary object.
  Pull leg out to side away from other leg with knee extended and repeat.
• Hip adduction
  
  Loop tubing or pulley around ankle and secure other end to stationary object.
  Cross leg in front of other leg with knee extended and repeat.