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Keep the knee of your moving leg straight and do not allow your trunk to wobble. Make sure to keep your shoulders and hips level and facing straight forward during the exercise. STEP 1 STEP 2 Standing Hip Abduction with Anchored Resistance REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7 Setup
EXERCISES: L. a. t. e. r. a. l. S. l. i. d. e. s. Place theraband around both ankles. Stand with knees and hips slightly bent. Take a 6-8 inch step to the side, followed by the other foot. Repeat 10 times both directions . Frequency: 3 sets 3 times per week Goal: Increase hip strength H. i. p. A. d. d. u. c. t. i. o. n. Flex the upper leg forward
Hip flexion or lifting up your knee towards your body is one of the most common movements. It is needed for moving, jumping, and so on. However, some physical activities make more extensive use of hip flexion and thus greater risk of strain of hip flexor muscles during these activities.
Strengthening the flexor muscles of the hip and knee, strengthening the iliopsoas, strengthening the hamstrings. Target. Weak hip flexors, reduced lower limb mobility. Muscles that can be trained. Iliopsoas, hamstrings
Straighten your leg, pushing your knee toward the floor and hold. Make sure to keep your back straight during the exercise. Begin lying on your back with one leg resting on a foam roller or small pillow and a weight secured around your ankle.
6. Hip & Knee Flexion Place an item, like a sliding board, under your foot. Slide your heel up towards your buttocks. Return to starting position and repeat. 8. Seated Knee Extension Sit on a chair. Pull your toes up, tighten your thigh muscle, and straighten your knee. Hold for about 5 seconds and then slowly relax your leg.
Standing Exercises 1. Heel – Toe Raises • Hold on to a stable object • Rise up on your toes, hold for 5 seconds • Rock back on your heels, hold for 5 seconds • Keep knees straight 2. Hip Flexion • Hold on to a stable object • Lift your knee up to waist level. • Do not bend your hip past 90° • Hold for 5 seconds
