Physiowarzish
Best health exercises site

Hip Exercises - Movements to improve mobility and ease pain

The Hip Exercises are intended to improve the mobility and ease pain around the hip joint.

  • Do all exercises twice per day - 5 to 20 repetitions each.
  • All exercises must be done PAIN-FREE. Feeling a stretching or pulling sensation is OK.
  • Stop doing any single exercise if it immediately increases your pain.
  • If you have increased pain that lasts more than 1 hour after finishing the exercises, you need to decrease the number of repetitions of each exercise.

1.  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
  • Keep your lower back pressed into the floor.

2. 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.
  • Keep your sit bones pressed into the floor throughout the stretch.


3. 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.
  •  Do not turn your leg in an effort to raise it higher. The outside of your thigh should be lifted toward the ceiling.

4. 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.
  • Place your hand on the floor in front of your abdomen to prevent you from leaning backward.

5. Hip Extension (Prone)

  • Lie on your stomach on a firm, flat 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.
  • Keep your head, neck, and upper body relaxed during this exercise.