Hip Conditioning Program
Hip Conditioning Program
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Stretching exercises
SEAT SIDE STRADDLE
- Sit on the floor with your legs spread apart
- Place both hands on the same ankle and bring your chin as close to your knee as possible
- Hold the maximum stretch for 30 seconds and then relax for 30 seconds
- Repeat on the other side
- Repeat the sequence 4 times
- Sit on the floor with one leg extended to the side and the other leg bent as shown.
- Place both hands on the ankle of the extended leg and bring your chin as close to your knee as possible.
- Hold the maximum stretch for 30 seconds and then relax for 30 seconds.
- Reverse leg positions and repeat on the other side.
- Repeat the sequence 4 times.
- Sit on the floor with your legs straight and your hands grasping the calf of one leg.
- Slowly lift and pull the leg toward your ear, keeping your back straight and the other leg flat on the floor or bent slightly if necessary for comfort.
- Hold the maximum stretch for 30 seconds and then relax for 30 seconds.
- Repeat with the other leg.
- Repeat the sequence 4 times.
- Sit on the floor with both legs straight out in front of you.
- Cross one leg over the other, place the elbow of the opposite arm on the outside of the thigh, and support yourself with your other arm behind you.
- Rotate your head and body in the direction of the supporting arm.
- Hold the maximum stretch for 30 seconds and then relax for 30 seconds.
- Reverse positions and repeat the stretch on the other side.
- Repeat the sequence 4 times.
- Lie on your back on the floor with your knees bent and your heels flat on the floor.
- Grasp one knee and slowly bring it toward your chest as far as it will go.
- Hold the maximum stretch for 30 seconds and then relax for 30 seconds.
- Repeat with the other leg, then do both legs together.
- Repeat the sequence 4 times, working up to 3 sets of 10.
- Lie on the floor with your legs spread and your arms at your sides.
- Keeping the leg straight, bring your right toe to your left hand.
- Try to keep the other leg flat on the floor, but you may bend it slightly if needed for comfort.
- Hold the maximum stretch for 30 seconds and then relax for 30 seconds.
- Repeat with the left leg and the right hand.
- Repeat the sequence 4 times.
- Stand with your legs crossed, with the feet close together and the legs straight.
- Slowly bend forward and try to touch your toes.
- Hold the maximum stretch for 30 seconds and then relax for 30 seconds.
- Repeat with the position of the legs reversed.
- Repeat the sequence 4 times.
- Stand next to a wall for support.
- Begin with your weight distributed evenly over both feet, and then cross one leg behind the other.
- Lean the hip of the crossed-over leg toward the wall until you feel a stretch on the outside of the leg.
- Hold the maximum stretch for 30 seconds and then relax for 30 seconds.
- Repeat the sequence 4 times.
- Lie on your stomach with your arms at your sides and your legs straight.
- Bend one knee up toward your buttocks and grasp the ankle with the hand on the same side.
- Pull on the ankle and hold at the point of maximum stretch for 30 seconds, then relax for 30 seconds.
- Repeat on the opposite side.
- Repeat the sequence 4 times.
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Strengthening Exercises
- Lie face down with a pillow under your hips and the knee on the affected side bent 90°.
- Elevate the leg off the floor, lifting the leg straight up with the knee bent.
- Lower the leg to the floor slowly, to a count of 5.
- Ankle weights should be used, starting with light enough weight to allow 6 to 8 repetitions, working up to 12 repetitions.
- Then add as much weight as can be lifted only 8 times.
- Work up to 12 repetitions again.
- Continue this cycle of adding weight and increasing repetitions.
- Lie on your side with the affected hip on top, cradling your head in your arm, and the bottom leg bent to provide support.
- Slowly move the top leg up and back to 45°, keeping the knee straight.
- Lower the leg slowly, to a count of 5, and relax it for 2 seconds.
- Ankle weights should be used, starting with light enough weight to allow 6 to 8 repetitions, progressing to 12 repetitions.
- Then add as much weight as can be lifted only 8 times.
- Work up to 12 repetitions again.
- Continue this cycle of adding weight and increasing repetitions.
- Lie on your side on a table with a pillow between your thighs.
- Bend the top leg 90° at the hip and 90° at the knee.
- Start with the foot of the top leg below the level of the top of the table; lift to the Finish position, which is rotated as high as possible.
- Lower the leg slowly, to a count of 5.
- Begin with an ankle weight that allows 6 to 8 repetitions, progressing to 12 repetitions.
- Then add as much weight as can be lifted only 8 times. Work up to 12 repetitions again.
- Continue this cycle of adding weight and increasing repetitions.
- Lie on your side on a table with the bottom leg bent 90° at the hip and 90° at the knee.
- Start with the foot below the level of the top of the table; lift to the Finish position, which is rotated as high as possible.
- Lower the leg slowly, to a count of 5. Begin with an ankle weight that allows 6 to 8 repetitions, progressing to 12 repetitions.
- Then add as much weight as can be lifted only 8 times.
- Work up to 12 repetitions again.
- Continue this cycle of adding weight and increasing repetitions.
