Hip Exercises

Hip Abduction

Start on your side with your operative leg outstretched. With your operative leg, keep it straight and raise it out to the side with feet pointing forward. Hold in extended position for 5 seconds. Return to start position. Do 10 repetitions on each side, repeat 3 times a day.

Ankle Pumps

Lie on your back, or sit in a chair as shown, and point your foot on the operative leg away from body. Then ex foot up towards body, holding for 5 seconds. Do 10 reps every hour.

Leg ADduction

As shown, start with one foot above the chair, and one below resting on the ground. Raise the straightened leg upward against the bottom of the chair. Hold for ten seconds and then return the leg to the floor.

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Ankle Stretch

Place one end of a Sportcord over your right foot at the instep (not the tip of the shoe). Extend your right leg and pull up the Sportcord until you have the desired resistance and difficulty. Extend your right toe downward, as if you are pressing on the gas pedal in your car. Hold extended for five seconds, and then repeat twenty times. Switch

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Straight-Leg Lift Exercise

Start by lying on your back with your left leg bent upward. Keep your right leg completely extended straight out. Slowly raise your right leg to about a forty-five degree angle, keeping the leg locked straight. Hold for five seconds and then slowly lower to the flat, resting position. It is not necessary to take the leg straight up to ninety degrees, as the most difficult range of motion is the first two feet off the ground. Repeat twenty times. Switch to the left leg.

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Straight-Leg Piriformis Stretch

Lie on your back as shown. Raise your left leg and bring it across your body, trying to make it touch the ground by your right hand. Keep both your shoulders flat to the ground. Hold for twenty seconds, then return to starting position and repeat for the other leg. Do ten repetitions with each leg.

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Horizontal Straight-Leg Raise with Chair

Use two chairs or a chair across from a sofa. While seated, extend your leg so that it rests on the other chair. Slowly raise the leg no more than twelve inches, keeping it straight during the motion. Hold for ten seconds, then return to starting position. Repeat ten times for each leg.

Heel Slide

Lie on your back. Slowly slide one heel towards your buttocks. Return to start position. Alternate sides. Do 10 repetitions on each side, repeat 3 times a day.