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29 lis 2023 · We’ve turned this list of mobility exercises for the hips into a printable PDF guide too, so you can stick it on your wall as a reminder of what exercises to do. Click below to get the PDF. PDF Guide. Try including some banded hip abduction exercises.
This hip rehabilitation exercise program focuses on strengthening the muscles that support your hip to help keep your hip joint stable. Keeping these muscles strong can relieve pain and prevent further injury.
Hip Conditioning Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following a well-structured conditioning program will also help you return to sports and other recreational activities.
The following exercises are designed to stretch, strengthen and stabilise the structures that support your hip. It’s important to work within your pain limits and not to overstretch yourself if you’re in pain.
Exercises for the Hip. Gluteal Sets: Lie on your back, tighten buttocks and hold for 3-5 seconds. Repeat 20 times. Supine Hip ER/IR: Lie on your back with legs straight. Gently rotate knees out and in limited by pain. Repeat 20 times. Prone Hip ER/IR: Lie on your stomach with knees bent up to 90 degrees.
Push the toes on your back foot into the floor and feel how your heel rises up. At the same time notice how when you push off the floor that the front of the right hip stretch increases. Key Point: If you are having trouble balancing place your left hand on a counter or other surface for support. This paper may be photocopied for educational use.
This first section contains six examples of hip stretches that are easy and effective. These stretches are designed to target some of the more commonly tight and restricted muscles.
