Hip Exercises

Straight-leg raises to the outside

1. Lie on your side such that your injured leg is on the top.
2. While keeping the affected leg straight, squeeze the muscles on the front of that thigh.
3. Keep your hip and your affected leg aligned with the rest of your upper body.
4. Raise the injured leg about 12 inches off the ground.
5. Hold the top leg in the air for about 5 seconds, then slowly bring it down.
6. Relax and repeat.
7. Switch your position and repeat the above steps with the good leg as well.

Straight-leg raises to the front

1. Lie face up on your back.
2. Gently squeeze your core muscles. Be sure to keep breathing while doing this.
3. Keeping your knees straight, slowly lift one leg up about half a foot (15 cm) off the floor.
4. Hold that leg in that position for two to three seconds, and then slowly lower it back to the floor.
5. Repeat the above steps for the opposite leg.
6. Slowly do at least 10 to 15 reps, alternating and relaxing between both legs.

Straight-leg raises to the inside

1. Lie on your affected side (i.e., your side with the affected leg).
2. Brace your unaffected leg by lifting and placing that foot on a chair or flex your unaffected knee and bring that foot in front of your affected knee.
3. While keeping your affected leg and your hip on that side straight, squeeze the muscles on the front of that thigh.
4. Then raise the injured leg about 15 centimeters off the ground.
5. Hold it in the air for about 5 seconds, then slowly lower both the legs.
6. Relax and repeat.
7. Do at least 8 to 10 repetitions.

Hip hike

1. Stand sideways on a step, bench, or the end of a staircase in such a way that your good leg can be hung down easily.
2. If needed, hold on to the railing of the staircase for support.
3. Hang one leg off the step.
4. Keep your abs engaged and your pelvis squared.
5. Keeping your supported (affected) leg on the step as straight as you can, slowly drop your hanging leg further down. But be sure not to lower your foot enough that it completely rests on the ground.
6. Then, lift (hike) your free hip up to the level of your affected hip resting on the step by using the hip muscles in your supported leg.
7. Aim for at least 10 to 15 reps.
8. Rest, switch sides, and repeat the entire sequence.

Bridge

1. Lie on your back on the floor with your knees bent and feet flat on the mat about hip-width apart.
2. If needed, slide in a rolled-up blanket beneath your shoulders to protect your neck.
3. Walk your heels up towards your buttock. To gauge the correct position of your heels, bring your hands down toward your feet on the floor. If your heels still seem farther from your buttock, draw them close to the point where your fingertips land on the mat.
4. Tuck your chin in.
5. Exhale and relax your neck.
6. Inhale. Root your feet into the floor and become aware of all the four edges of your feet. Turn upper.
7. Exhale and slowly scoop your tailbone up as you press your palms into the floor.
8. Keep scooping up from the backs of your thighs rather than from your lower back as you continue to take deep breaths.
9. Stop when your back is up off the mat and your thighs are parallel to the floor. At the peak of your bridge pose, your knees will be directly over your heels. Walk your knees forward away from your buttock to lengthen the space between your tailbone and the back of your knees.
10. Stay in the pose for 30 seconds to 1 minute while continuing to take deep breaths.
11. Slowly roll down your spine to the mat, starting from your upper back, one vertebra (backbone) at a time. Your tailbone should be the last part to touch the floor.
12. Rest for a while on the floor.

Standing quadriceps stretch

1. Bend the knee of your leg that you want to stretch.
2. Grab the foot of that leg with your hand on the same side and bring it back toward your buttock until you feel a gentle stretch across the front of your thigh and hip.
3. While you take your foot back, make sure to keep the top part of your leg straight, so that your knee is pointing to the ground rather than sideways.
4. Keep breathing and hold the stretch for at least 20 to 30 seconds.
5. Release and repeat on at least two to four times.
6. Breathe deeply and hold the stretch for 20-30 seconds, release and repeat on the left leg, this time holding your ankle with your right hand. Stretch each leg one to five times in a stretching session.

Hip rotator stretch

1. Lie on your back on the floor with your knees bent and your feet placed flat on the floor.
2. Raise the ankle of your affected leg and position it on the knee of your unaffected side.
3. Gently press your knee on your affected leg with your hand on the same side until you feel a gentle stretch in your hip area.
4. Hold the stretch for a count of 15 to 30 seconds.
5. Move back to your starting position, with both your knees bent and feet flat on the floor.
6. Rest and repeat 2 to 4 times.
7. Switch legs and repeat steps 1 through 5.

Knee to chest

1. Lie on your back on the floor with your knees bent and your feet flat on the floor.
2. Engage your core by squeezing your abs and keeping your lower back pressed into the floor.
3. Lift one knee and pull it towards your chest by grabbing the underside of your thigh with your hands, while keeping the other foot flat on the floor (or the other leg straight, whichever feels lighter on your lower back).
4. Hold for a count of 15 seconds, followed by 30 seconds.
5. Relax and lower the knee to the starting position.
6. Repeat 2 to 4 times before switching to the other side.
7. Aim for at least 10 reps daily.
8. Once you master the single knee-to-chest exercise, do the double knee-to-chest by pulling both your legs in, and repeating the entire sequence with both knees.

Clamshell

1. Lie on your side with your affected hip on the top. Keep your feet and knees close to each other without any gap and your knees bent such that your ankles are in line with your pelvis and your top shoulder.
2. Place a small pillow under your head and raise the bottom arm on the floor so that it rests on the pillow as you keep lying on your side.
3. Roll your pelvis a bit forward.
4. While maintaining the above position, slowly open your top knee while keeping your feet together. As you do this, try to engage your upper hip area, and let it initiate the motion. Your legs should resemble a clamshell as they open up.
5. Hold this position for a few seconds and then slowly lower down to the starting position.
6. Do 2 to 3 sets of 10 repetitions on each side daily. If you feel fatigued at any point, ease off and resume once discomfort settles down.

Iliotibial band stretch

1. Stand upright close to a wall with your injured (sore) towards the wall.
2. Put your arm on the wall for balance.
3. Cross your uninjured leg so that it is in FRONT of the affected leg. The IT band on the side that you want to stretch, or the band on the side of your involved leg, must be BEHIND the other leg.
4. Keeping your legs straight and your foot closest to the wall, lean your hips towards the wall as your trunk shifts away from the wall. You’ll feel a stretch on the outside of your affected hip and thigh (i.e., your affected IT band).
5. Hold this position for a count of 10 seconds. You can slowly work up the time up to 30 seconds as tolerable.
6. Return to the starting position, with your legs uncrossed and you standing up straight against the wall.
7. Aim for at least 4 more reps.

Quad sets

1. Sit or lie down on a firm bed with your affected leg straight. Place a small, rolled-up towel under your knee. Bend your other leg, with that foot flat on the bed.
2. Tighten the thigh muscles of your straight leg by pressing the back of your knee down into the towel.
3. Hold for about 6 seconds, then rest for up to 10 seconds.
4. Repeat 8 to 12 times.
5. Switch legs, and repeat steps 1 through 4.

Gluteal sets

1. Lie straight on your back
2. Squeeze your glutes together as tightly as you can as you continue to breathe normally.
3. Hold for a count for 5 seconds.
4. Relax and repeat at least 8 to 12 times a day.

Short-arc quad

1. Lie on your back with your knees fully straightened out.
2. Place a large rolled-up towel or a rolled-up blanket under the affected knee or the knee that you want to strengthen.
3. Press the back of your knee down on the rolled-up bolster. This will tighten your quad muscle while you slowly straighten your knee all the way out. Ensure that the back of your knee is in contact with the folded bolster at all times.
4. Hold your leg straight for about 3 to 6 seconds.
5. Slowly lower your leg back to the starting position.
6. Repeat for a count of ten while taking short breaks in between repetitions.
7. You may do 4 sets of short-arc quad before switching to the other leg.

Heel slides

1. Lie down on the floor or your bed with your affected leg flat.
2. Bend your good leg at your knee joint with the foot placed flat on the floor.
3. Slowly bend your affected leg at your knee joint as you slide your heel toward you on the floor or bed.
4. Keep sliding your heel and bending your knee until you feel some pressure on the inside of your knee.
5. Hold it for a count of 6 seconds.
6. Slide your heel back down, so your leg is straight on the floor or bed.
7. Relax and repeat at least 8 to 12 times.
8. Switch legs and repeat steps 1 through 4, even if only one of your heels is affected.

Hip abduction

1. Sit on the floor with your knees bent and your feet flat on the floor.
2. Cushion your knees by placing a small pillow between them.
3. For support, you may place your hands lightly on the floor behind your hips.
4. Squeeze your knees together squishing the pillow between them.
5. Hold for a count of 6 seconds, then release for 10 seconds.
6. Do at least 2 sets of 10.

Pelvic tilt with marching

1. Lie on your back with your knees bent and soles of your feet on the floor.
2. Engage your abs and imagine your navel drawing in toward your spine as you continue to breathe.
3. Squeeze your glutes while pressing your lower back into the floor. Be sure to roll your pelvis toward your head rather than your feet.
4. Next, do the knee tucks. For this, keep your knees bent and lift one leg off the floor. Hold it for about 6 seconds and drop it down while keeping your knees bent.
5. Then lift your other leg, hold it for another 6 seconds and lower while still keeping your knees bent
6. Keep repeating and switching between both legs like you are marching.
7. Aim for at least 8 to 12 times.

Scissors

1. Lie down on your back with hands on your sides and your legs straighten out in front of you.
2. Bend your knees at a 90-degrees angle and draw them towards your chest. Your feet should be off the floor.
3. Engage your core by squeezing your glutes, pressing your lower back into the ground, tucking your pelvis, and pulling your navel in towards your spine. Maintain this posture throughout the exercise.
4. Next, keeping your core strong, slowly lower one leg down toward the ground until it is about 12 inches off the floor.
5. Straighten out the leg that you have just lowered while keeping it off the floor. Hold that position for about 6 seconds.
6. Bring the extended leg back to the starting position.
7. Then straighten out the other leg. Hold that posture for a count of 6 seconds.
8. Continue the scissoring movement by slowly switching both the legs up and down.
9. In the beginning, you may start with one set of 8 to 12 repetitions. As your mobility and strength improves, you can work yourself up.

Hip flexor stretch kneeling

1. Start off by sitting down on both knees and getting into a kneeling lunge position where one knee stays back on the floor and you step the other leg in front of you bending it at 90 degrees with your foot placed flat on the ground. Place one hand on your hip.
2. Tuck your pelvis inside, squeeze your glutes and abdominal muscles. Tilt your body slightly forward while keeping your upper body nice and tall.
3. Gently lunge forward until you feel a deep stretch across the front of your hip and thigh of your rear leg. You want to make sure that this forward lunging doesn’t cause any back pain. If it does, slightly tilt your pelvis back and squeeze your glutes further.
4. Hold for a count of at least ten deep breaths.
5. Move back to the starting position.
6. Relax and repeat on the other side, doing at least 2 sets of 4.

Hip flexor stretch edge of table

1. Start by lying flat on your back on a table or a bed.
2. Let your legs hang off the edge of the table or bed towards the ground.
3. Then, letting your affected leg remain hanging, grab your opposite knee and pull it towards your chest until a mild/moderate stretch is felt in the front part of your thigh/hip.
4. Hold the stretch for a count of 15 to 30 seconds.
5. Move back to the starting position, with both legs hanging off the edge of the table.
6. Relax and do at least 2 sets of 4.
7. Switch sides and repeat step 1 through 5.

Lower abdominal strengthening

1. Lie flat on your back with your knees bent, your feet flat on the floor, and arms by your side or placed lightly on your front pelvis on both sides.
2. Squeeze your belly muscles and think about pulling your navel in toward your spine. Do not hold your breath; instead, keep breathing smoothly.
3. Lift one leg off the floor. Then bend that knee toward your chest, stopping when your lower leg hangs horizontally in the air, your knee is straight above your hip, and your leg now looks like the letter “”L.””
4. Lift the other leg up to the same level.
5. Hold both the legs up for 10 to 20 seconds.
6. Then, slowly bring one leg down and then the other.
7. Keep switching between both legs and until you have done at least 8 to 12 reps on each side.
8. Ensure to keep your tummy squeezed and your back still as you are moving your legs as well as breathe normally.

Hamstring wall stretch

1. Lie down on your back within a doorway with your legs straight on the floor.
2. Lift, bend, and place your unaffected leg through the open door onto the wall.
3. Gently slide your foot up the door until that leg is completely straight and your heel touches the wall. You must feel a gentle stretch down the back of your leg.
4. Hold the stretch for a count of 1 minute.
5. Keep working up the minutes little by little until you can stretch for as long as 6 minutes.
   6. To further beef up the stretch, keep your shoulders down, push the heel on the floor down, and lift your good heel resting on the wall a little away from the wall.
6. Then, slowly slide your foot down from the wall returning to the starting position, with the leg flexed on the wall.
   Repeat 2 to 4 times.
   Switch legs and repeat with your other leg. Relax whenever you must.

Piriformis stretch (fair)

1. Lay down on your back with your legs straight.
2. Raise your affected leg and bend the knee of that side.
3. Place your opposite hand on your bent knee and gently pull that knee toward your opposite shoulder.
4. Hold the stretch for 15 to 30 seconds.
5. Relax, switch sides, and repeat with your other leg.
6. Aim for at least 2 sets of 4 on each side.

Seated hip rotator stretch

1. Sit nice and tall in a chair.
2. Lift the affected leg and cross it so that the ankle of that leg comes to rest on the opposite knee.
3. Slowly lean a bit forward to the point where you should feel a gentle stretch in your hip.
4. Hold your stretch for a count of 15 to 20 seconds.
5. Return to the starting position.
6. Switch legs and repeat steps 1 through 5 on the other side.
7. Aim for at least 2 sets of 4 on each side.

Single-leg bridge

1. Lie on your back with your arms by your sides, one knee bent, and the foot of the bent knee planted flat on the floor. Ensure that your foot falls under your bent knee. Keep the other leg straight.
2. Squeeze your abs by drawing in your belly button towards your spine.
3. Slowly lift the straight leg up so that it levels with your hip on the same side while also keeping your buttocks squeezed, raised, and leveled (forming a bridge).
4. Be careful not to arch your back. You must be lifting from your glutes and not your back muscles.
5. Hold this stretch for at least 4 deep breaths.
6. Slowly bring your hips down to the floor and straighten out the bent knee.
7. Rest and repeat the single-leg bridge on the opposite side.
8. Do at least 8 to 10 reps.