Move Well Physiotherapy In-Home Hip Mobility Exercise Program
The hip region includes several large, overlapping muscle groups, and tightness in any one of them can cause problems, but the preceding exercises are a great way to take your hip muscles through their full range of motion, ensuring they stay as healthy and functional as possible.
Medial Rotation in Extension
Lying on your tummy with knees bent. Let the feet drop outwards and Hold stretch for 30 seconds, 4 times, repeating it x 2 per day.
Lying on tummy with a resistance band attached to your ankle. Hold the Resistance in your hand. As you pull on the band, your foot is pulled out and down to stretch the hip joint.
Hold for 30 seconds, 4 times, repeating it x2 per day
Lateral Rotation in Flexion
Standing next to a table and put the leg to be stretched up on the table with knee bent and foot into body. Drop down on your stance leg to feel the stretch in the hip up on the table.
Hold for 30 seconds, 4 times, repeating it x 2 per day
Medial Rotation in Flexion
Kneeling on both legs with feet apart and knees together, hands supporting in front on floor. Drop forward and sit on the ground as far as you can and feel your hips stretching. Hold for 30 seconds, 4 times, repeating it x 2 per day.
OR, as per above but turn leg the other way, foot away from body. Rotate pelvis to control where you feel the stretch.
Lying hip rotations
Lie on back with both knees bent. Repeat 8 times on each leg x 4 times x 2 per day.
1. Cross one ankle over the opposite knee.
2. Move in and out of the stretch by rotating the hip in and out.
3. For the hold, use your hand for assistance to press into the knee.
This exercise starts the sequence as an easy first movement to warmup and build toward the rest of the series. Be aware of any tightness or soreness on the outside of your knees in this one. If you experience any of this, move the rotating leg so it’s resting higher up on the shin.
Squatting internal rotations
Start in a deep squat position (as deep as you can go). 8 times on each leg x 2 times, once per day.
1. Rotate one knee inward, down toward the ground.
2. This stretch can be done sitting on a small stool if you cannot get into a comfortable squat position.