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Hip Flexibility Exercises
The following exercises 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 exercises with your physiotherapist prior to beginning them. Generally, they should be performed 3 times daily provided they do not cause or increase pain.
Hip Flexibility – Basic Exercises
1) Hip Flexion (figure 1) – Take your knee to your chest as far as possible pain-free. Repeat 20 times.
2) Hip Abduction (figure 2) – Keeping your knee straight, take your leg to the side as far as possible pain-free. Keep your knee cap and toes facing the ceiling. Repeat 20 times.
7) Psoas Stretch (figure 7) – Begin in the lunge position, with the leg to be stretched behind you. Keeping your back straight and buttock muscles contracted, gently lunge forwards until you feel a stretch in the front of your hip. Hold for 15 seconds, 4 times at a mild to moderate stretch pain-free.
1) Hip Flexion (figure 1) – Take your knee to your chest as far as possible pain-free. Repeat 20 times.
Hip Flexibility – Less Common Exercises
8) ITB Stretch (figure 8) – Cross the leg to be stretched behind your other leg, taking it as far as you comfortably can. Then push your hips to the side of your leg to be stretched until you feel a stretch in your outer thigh / hip. Keep your back straight. Hold for 15 seconds, 4 times at a mild to moderate stretch pain-free.
9) Prone Gluteal Stretch (figure 9) – Begin this stretch on your hands and knees. Place the leg to be stretched under your stomach / chest, with your knee in front of your hips and your foot to the side as demonstrated (figure 9). Gently lower your upper body onto your leg, keeping your back leg straight, until you feel a stretch in the buttocks. Hold for 15 seconds, 4 times at a mild to moderate stretch pain-free.
13) Hamstring Stretch (figure 13) – Place your foot on a step or chair. Keep your knee and back straight, lean forward at your hips until you feel a stretch in the back of your thigh / knee. Hold for 15 seconds 4 times at a mild to moderate stretch pain-free.
8) ITB Stretch (figure 8) – Cross the leg to be stretched behind your other leg, taking it as far as you comfortably can. Then push your hips to the side of your leg to be stretched until you feel a stretch in your outer thigh / hip. Keep your back straight. Hold for 15 seconds, 4 times at a mild to moderate stretch pain-free.