While lying on your back, slowly bring your leg out to the side. Keep your knee straight the entire time. Repeat 10 times slowly and controlled. Perform this 3 times a day for the best results. Do not complete this if it causes pain.
Lie on your back with your knees bent. Place a folded pillow between your knees and press your knees together so that you squeeze the pillow firmly. Hold for one second and then release. Repeat 10 times slowly and controlled. Perform this 3 times a day for the best results. Do not complete this if it causes pain.
Stand and lean your arms on a table for support. While bearing weight on one leg, move your leg in a backward direction as shown. Keep knee straightened the entire time. Repeat 10 times slowly and controlled. Perform this 3 times a day for the best results. Do not complete this if it causes pain.
While standing on one leg, lift your other leg upward with a bent knee as shown. Return to start position and repeat. Repeat 10 times slowly and controlled. Perform this 3 times a day for the best results. Do not complete this if it causes pain.
While standing on one leg, lift your other leg forward with a straight knee as shown. Return to start position and repeat. Repeat 10 times slowly and controlled. Perform this 3 times a day for the best results. Do not complete this if it causes pain.
While lying on your back with your knees straight, roll your hip in and outward so that your toes point to the right and then left. Repeat 10 times inward and outwards slowly and controlled. Perform this 3 times a day for the best results. Do not complete this if it causes pain.
Click HERE to return to the Hip Injury Exercises page.
