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How to do the exercises
Hip rotator stretch
slide 1 of 5
slide 1 of 5, Hip rotator stretch,
- Lie on your back with both knees bent and your feet flat on the floor.
- Put the ankle of your affected leg on your opposite thigh near your knee.
- Use your hand to gently push the knee of your affected leg away from your body until you feel a gentle stretch around your hip.
- Hold the stretch for 15 to 30 seconds.
- Repeat 2 to 4 times.
- Repeat steps 1 through 5, but this time use your hand to gently pull your knee toward your opposite shoulder.
- Switch legs and repeat steps 1 through 6, even if only one hip is sore.
Seated hip rotator stretch
slide 2 of 5
slide 2 of 5, Seated hip rotator stretch,
- Sit in a sturdy chair.
- Cross your affected leg over your knee, resting your foot on top of your knee.
- Keep your back straight, and slowly lean forward until you feel a stretch in your hip.
- Hold for 15 to 30 seconds.
- Switch legs and repeat steps 1 through 4 on your other side.
- Repeat 2 to 4 times.
Hamstring stretch (lying down)
slide 3 of 5
slide 3 of 5, Hamstring stretch (lying down),
- Lie flat on your back with your legs straight. If you feel discomfort in your back, place a small towel roll under your lower back.
- Holding the back of your affected leg, lift your leg straight up and toward your body until you feel a stretch at the back of your thigh.
- Hold the stretch for at least 30 seconds.
- Repeat 2 to 4 times.
- Switch legs and repeat steps 1 through 4, even if only one hip is sore.
Bridging
slide 4 of 5
slide 4 of 5, Bridging,
- Lie on your back with both knees bent. Your knees should be bent about 90 degrees.
- Then push your feet into the floor, squeeze your buttocks, and lift your hips off the floor until your shoulders, hips, and knees are all in a straight line.
- Hold for about 6 seconds as you continue to breathe normally, and then slowly lower your hips back down to the floor and rest for up to 10 seconds.
- Repeat 8 to 12 times.
Bridging (single leg)
slide 5 of 5
slide 5 of 5, Bridging (single leg),
- Lie on your back, with your affected leg bent and your foot flat on the floor.
- Keep your other leg straight and raise it up so your knee is level with the bent knee.
- Tighten your belly muscles by pulling your belly button in toward your spine. Keep breathing normally and don't hold your breath.
- Push your foot into the floor, squeeze your buttocks, and lift your hips off the floor until your shoulders, hips, and knees are all in a straight line. Keep your hips level.
- Hold for about 6 seconds.
- Slowly lower your hips back to the floor.
- Repeat 8 to 12 times.
- It's a good idea to repeat these steps with your other leg.
Current as of: September 25, 2023
Author: Ignite Healthwise, LLC Staff
Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
