We have curated seven exercises from the Hip Conditioning Program shared by the American Academy of Orthopaedic Surgeons into a Home Exercise Program (HEP) using the PT-Helper CONNECT platform and presented on the PT-Helper mobile app. These exercises may help you return to daily activities after a hip injury or surgery.
Exercises can also be used pre-surgery to strengthen your muscles which can help you with a speedy recovery.
These exercises can be quickly synchronized with the PT-Helper mobile app using
HEP code 45242F3C.
You can also find these exercises in the Knee & Hip category in the PT-Helper mobile app to add to your Favorites which allows you to customize each exercise’s repetitions, sets, and hold time.
Reminder: Please consult your physician before engaging in any physical activity and stop if you experience pain or discomfort.
- IT Band Stretch
From a standing position, cross your un-affected leg in front of your affected affected leg. Lean forward and away from your affected side. You will feel a stretch on the outer portion of your hip.
- Seated Rotation Stretch
Sit on the floor with both legs straight in front of you. Cross one leg over the other. Slowly twist toward your bent leg, putting your hand behind you for support. Place your opposite arm on your bent thigh and use it to help you twist further. Slowly come back to center. Reverse leg positions and repeat the stretch on the other side.
- Single Knee to Chest
Lie on your back with both knees straight. Slowly bring one knee up, grab with hands and gently pull towards your chest. Hands can be under or over the front of your knee. You will feel a stretch in your lower back and buttocks.
- Supine Hamstring Stretch
While lying on your back, lift one leg and grasp it from behind with both hands or a towel. Pull your knee toward your chest. Straighten the leg to the point of tightness in the back of your thigh. Hold and then lower leg back down.
- Sidelying Straight Leg Raise Abduction
Lie on your side with top leg straight, bottom leg can be slightly bent at knee. Tighten front thigh muscles of your top leg, keep leg straight and raise leg no higher than 45 degrees. Keep shoulder, hip, knee and ankle in one straight line. Stay under control, slow is better; feel outside of hip working.
- Sidelying Straight Leg Raise Adduction
Lie on your side, bend top leg and place foot in front of other knee. Bottom leg is straight, tighten front thigh quad muscle, raise bottom leg up a few inches while keeping it straight. Keep shoulder, hip, knee and ankle of moving leg in one straight line. Keep thigh tight on the way down too!
- Prone Extension
Lie on your stomach with your knee bent at 90 degrees. Lift your thigh up off the table or floor while making sure not to arch your lower back. Return to starting position. Repeat.
HIP EXERCISE DEMO, AS VIEWED ON THE PT-HELPER MOBILE APP
Start your Free 30-day Trial of the PT-Helper CONNECT tool for physical therapists and other therapy providers, so you too may create and prescribe Home Exercise Programs like the one shown above.
Click here to view all knee & hip exercises currently available within the PT-Helper Exercise Library.