Gentle Hip Range of Motion and Stretching

(Exercise videos provided by Real Time Rehab)

Disclaimer: This information was provided for educational purposes only. These exercises are not intended to replace physical therapy or any other medical treatment. Consult your doctor or physical therapist before you start this exercise program or any other.

Single Knee to Chest

With your knees bent, lie on your back. One foot above the surface. Keep your knees in line with your chest until you feel a stretch. Sets: 1, Repetitions: 3, Sessions: 1 every other day As Tolerated, Hold Time: 30 seconds. You can do this on both sides.

Hip Flexor Stretch

Place one leg over the side of the bed and lie on your back. Keep your opposite knee pressed against your chest, until you feel a comfortable stretch. Sets: 1, Repetitions: 3, Sessions: 1 every other day As Tolerated, Time Limit: 30 seconds. You can do this on both sides.

Hip External Rotation with Bent Knee in Supine

Place one knee bent on your knees and lie back. Keep your stomach muscles tight and slowly lower your bent knee towards the body. Keep your opposite leg straight, and keep your hips in contact the surface. Sets: 1, Repetitions: 3, Sessions: 1 every other day As Tolerated, Time Limit: 30 seconds. You can do this on both sides.

Piriformis Stretch

Refrain from lying on your back. Grab the opposite hand with your other hand by bending down. Keep your leg crossed over your body, and extend your arm up towards the shoulder until you feel a stretch. Sets: 1, Repetitions: 3, Sessions: 1 every other day As Tolerated, Hold Time: 30 seconds. You can do this on both sides.

For a PDF printable version of these exercises go to: http://webapp.realtimerehab.com/prescription/order/6KJ8BK5W