Hip Exercise

Standing Iliotibial Band Stretch : Stand next to a wall for support. Cross the leg that is closest to the wall behind your other leg. Lean your hip toward the wall until you feel a stretch at the outside of your hip. Hold the stretch for 30 seconds. Repeat on the opposite side, then repeat the entire sequence 4 times.

Seated Rotation Stretch : Sit on the floor with both legs straight in front of you. Cross one leg over the other. Slowly twist toward your bent leg, putting your hand behind you for support. Place your opposite arm on your bent thigh and use it to help you twist further. Look over your shoulder and hold the stretch for 30 seconds. Slowly come back to center. Reverse leg positions and repeat the stretch on the other side. Repeat the entire sequence 4 times.

Knee to Chest : Lie on your back on the floor with your legs extended straight out. Bend one knee and grasp your shinbone with your hands. Gently pull your knee toward your chest as far as it will go. Hold the stretch for 30 seconds and then relax for 30 seconds. Repeat on the other side, then pull both legs in together. Repeat the entire sequence 4 times.

Supine Hamstring Stretch : Lie on the floor with both knees bent. Lift one leg off of the oor and bring the knee toward your chest. Clasp your hands behind your thigh below your knee. Straighten your leg and then pull it gently toward your head until you feel a stretch. (If you have dif culty clasping your hands behind your leg, loop a towel around your thigh. Grasp the ends of the towel and pull your leg toward you.) Hold for 30 to 60 seconds and then relax for 30 seconds. Repeat on the other side, then repeat the entire sequence 
4 times.

Hip Abduction : Lie on your side with your injured leg on top and the bottom leg bent to provide support. Straighten your top leg and slowly raise it to 45°. Keep your knee straight, but not locked. Hold this position for 5 seconds. Slowly lower your leg and relax it for 2 seconds. Repeat, then complete exercise on the other side.

. Hip Adduction : Lie on the side of your injured leg with both legs straight. Bend your top leg and cross it over your injured leg. Raise your injured leg 6” to 8” off of the floor.
Hold this position for 5 seconds. 
Slowly lower your leg and rest for 2 seconds. Repeat, then complete exercise on the other side.

Hip Extension (Prone) : Lie on your stomach on arm, at surface with a pillow under your hips. Bend one knee 90°. Lift your leg straight up as shown. Slowly lower your leg down to the floor, counting to 5. Repeat, then complete exercise on the other side.

. Internal Hip Rotation : Lie on your side on a table or physical therapy bench with a pillow between your thighs. Place your lower arm in front of your body and use a pillow under your head for comfort, if needed. Bring your top leg forward and lower your foot so that it is below the tabletop, as shown in the “start” position. Your bottom leg can be slightly bent for balance. Rotate your hip and lift your foot as high as possible, as shown in the “ finish” position. Slowly lower your leg back to the “start” position, counting to 5. Repeat, then complete exercise on the other side.

External Hip Rotation : Lie on your side on a table or physical therapy bench. Place your lower arm in front of your body and use a pillow under your head for comfort, if needed. Bring your bottom leg forward and lower your foot so that it is below the tabletop, as shown in the “start” position.Your top leg is mostly straight to help you balance. Rotate your hip and lift your foot as high as possible, as shown in the “ finish” position. Slowly lower your leg back to the “start” position, counting to 5. Repeat on the other side.