Flexibility and strength exercises can help to alleviate hip discomfort. Despite the fact that they may cause some discomfort, these exercises should not cause or aggravate pain. If an activity causes pain, stop doing it or go at a slower or gentler pace.
Individuals who have recently had a hip replacement should consult with a doctor or physical therapist before performing any of the exercises below.
Knee lifts are carried out as follows:
Lie on your back with both legs flat on the floor. While keeping the left leg straight, pull the right knee up toward the chest. Place both hands on top of the knee to help it draw in toward the chest. Hold the stretch for a total of 10 seconds. Slowly lower the leg to the floor after releasing the kneecap.
Repeat this exercise 5– 10 times on each knee.
Hip rotation to the outside
Follow these steps to perform external hip rotations: Sit with your legs outstretched in front of you on the floor. Bend your knees and press the soles of your feet together. Place one hand on each knee and slowly lower them to the floor. Apply pressure to the knees until they stretch, but no further than you are comfortable with. Hold the stretch for 10 seconds before releasing your grip.
Repeat the stretch 5 to 10 times.
external hip rotation.
Follow these steps to perform external hip rotations: Sit with your legs outstretched in front of you on the floor. Bend your knees and press the soles of your feet together.Place one hand on each knee and slowly lower them to the floor. Apply pressure to the knees until they stretch, but no further than you are comfortable with.
Hold the stretch for 10 seconds before releasing your grip.
Repeat the stretch 5– 10 times.
Stretch your hips and lower back.
Stretch your hips and lower back by bending your knees and pulling them closer to your body until your feet are flat on the floor while lying on your back. With your hands, pull both knees in towards your chest. Bring your knees closer to your shoulders with each exhalation.Go as far as you' re comfortable with, then hold for 20– 30 seconds. Relax by taking a deep breath.
Flexion of the hips
Perform hip flexions by doing the following:
Maintain a straight back. Extend one arm to the side and grab a firm surface for support, such as a wall, table, or chair. Raise your right knee to the level of your hip, or as high as you can comfortably go, while keeping your left leg straight.Hold this position for no more than a second before repositioning your left foot on the floor.
Rep on the left knee.
Repeat this exercise 5– 10 times.
Follow these steps to perform hip extensions:
Stand tall, legs straight, and feet shoulder- width apart.
Extend your arms out in front of you and grab a chair, table, or wall for support.
Lift the left leg back without bending the knee and keep the right leg straight.
Lift the leg as far as it will go without causing pain, then clench the buttocks and hold for 5 seconds.
Repeat this stretch 5– 10 times on each leg. Small weights attached to the legs can help to increase resistance.
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