Exercises for hip movement

Exercises

1) Static Gluts (bottom squeezes)

Either lying flat or sitting up, squeeze your bottom muscles together.

Hold for ___seconds. Repeat ___times.

2) Static Quads (knee squashes)

Either lying flat or sitting up, tighten the muscles on the fronts of your thighs and push your knees down into the bed.

Hold for ___seconds. Repeat ___times.

3) Inner Range Quads (knee straightening)

Place a rolled up towel under your knee. Tighten the muscles on the front of your thigh and push your knee into the towel as if to straighten it.

Hold for ___seconds. Repeat ___times.

4) Straight leg raise (whole leg lift)

Tighten the muscle on the front of your thigh and push your knee into the bed. Keep tightening that muscle to keep your knee straight and then lift your whole leg off the bed.

Hold for ___seconds. Repeat ___times.

5) Hip Flexion (knee to tummy)

Slide your foot up the bed, bringing your knee towards your tummy. Only go as far as you can. You might find it easier to put something slippery underneath your foot to help the movement.

Hold for ___seconds. Repeat ___times.

6) Hip Abduction (leg to side)

Whilst keeping your knee straight, take your leg out to the side as far as is comfortable. You might find it easier to put something slippery underneath your leg to help the movement.

Hold for ___seconds. Repeat ___times.

Further advice

Please be aware that this handout is to be used as a guide. If you find these exercises painful please seek advice from your physiotherapist or GP.

Contacts

Please contact clinic 6 reception on 01223 216410 to leave a message for your physiotherapist, or to enquire about appointments.