Hip Stretches – Basic Exercises
The following hip stretches are designed to restore movement to the hip and improve flexibility of muscles crossing the hip. If you are injured, you should discuss the suitability of these stretches with your physiotherapist prior to beginning them. Generally, they should be performed 3 times daily provided they do not cause or increase pain:
Hip Flexion
Take your knee to your chest as far as you can go without pain and provided you feel no more than a mild to moderate stretch (figure 1). Repeat 10 - 20 times provided the exercise is pain free.
Hip Abduction
Keeping your knee straight, take your leg to the side as far as you can go without pain and provided you feel no more than a mild to moderate stretch. Keep your knee cap and toes facing the ceiling (figure 2). Repeat 10 - 20 times provided the exercise is pain free.
Hip External Rotation
Begin with your knee bent and foot flat on the floor. Take your knee to the side as far as you can go without pain and provided you feel no more than a mild to moderate stretch (figure 3) . Repeat 10 - 20 times provided the exercise is pain free.
Hip Extension in Lying
Begin lying on your back, with your buttocks at the very edge of a bench or bed. Take one knee towards your chest as far as possible, letting the other leg drop down towards the floor (figure 4). Hold for 5 seconds and repeat 10 times at a mild to moderate stretch pain free.
Hip Stretches – Advanced Exercises
Gluteal Stretch
Lying on your back, using your hands, take your knee towards your opposite shoulder until you feel a stretch in the buttocks or front of your hip (Figure 5). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain-free.
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