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Hip Stretches

Exercises > Flexibility > Hip Stretches

 

The following hip stretches are designed to restore movement to the hip and improve flexibility of muscles crossing the hip. If you are injured, you should discuss the suitability of these stretches with your physiotherapist prior to beginning them. Generally, they should be performed 3 times daily provided they do not cause or increase pain:


Hip Stretches  Basic Exercises

Hip Flexion

Take your knee to your chest as far as you can go without pain and provided you feel no more than a mild to moderate stretch (figure 1). Repeat 10 - 20 times provided the exercise is pain free.

Hip Stretches - Hip Flexion

Figure 1 Hip Flexion

Hip Abduction 

Keeping your knee straight, take your leg to the side as far as you can go without pain and provided you feel no more than a mild to moderate stretch. Keep your knee cap and toes facing the ceiling (figure 2). Repeat 10 - 20 times provided the exercise is pain free.

Hip Exercises - Hip Abduction

Figure 2 Hip Abduction

Hip External Rotation 

Begin with your knee bent and foot flat on the floor. Take your knee to the side as far as you can go without pain and provided you feel no more than a mild to moderate stretch (figure 3) . Repeat 10 - 20 times provided the exercise is pain free.

Hip Exercises - External Rotation

Figure 3 Hip External Rotation

Hip Extension in Lying 

Begin lying on your back, with your buttocks at the very edge of a bench or bed. Take one knee towards your chest as far as possible, letting the other leg drop down towards the floor (figure 4). Hold for 5 seconds and repeat 10 times at a mild to moderate stretch pain free.

Hip Stretches - Extension in Lying

Figure 4 Hip Extension in Lying (right leg)


Hip Stretches Advanced Exercises

Gluteal Stretch

Lying on your back, using your hands, take your knee towards your opposite shoulder until you feel a stretch in the buttocks or front of your hip (Figure 5). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain-free.

Hip Stretches - Gluteal Stretch

Figure 5 Gluteal Stretch


Hip Stretches - Advanced Exercises

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Less Common Exercises

For Less Common Exercises designed to improve your hip flexibility 'Become a Member'

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Find a Physio

 

   Find a Physio

 

 

Find a physiotherapist who can assist with hip flexibility exercises and hip rehabilitation.


Other Hip Exercises

 

   Other Exercises

 


Physiotherapy Products for Hip Exercises

 

   Physiotherapy Products for Hip Exercises

 

To purchase physiotherapy products for hip exercises click on one of the above links or visit the PhysioAdvisor Shop.


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