hip exercises pdf

Abnormalities of hip joint function resulting from fractures of the hip and some types of hip conditions that appear in childhood can also lead to degeneration many years after an injury. Keep your hips level.

Diy Crafts Hip Bursitis Exercises Rehabilitation Exercises Physical Therapy Exercises

Keep your posture straight and do not bend your knees.

. Tips Use arm support if needed. Continue with 20 to 30 repetitions of each exercise until your surgery. These stretches are designed to target some of the more commonly tight and restricted muscles. Thighs and buttocks Keep your leg straight.

Hip extension strengtheningMove your leg backwards keeping your knee straight. Knee to Chest. Keep the insides of your feet together and slowly rotate your upper hip so that your top knee lifts. Keeping your back and knee straight and foot facing forwards slowly take your leg to the side tightening the muscles at the side of your thigh hip abductors.

Hip and knee flexion Lie on your back. Formation of bone spurs. Perform throughout the day 10 per hour while awake. Holding on to a firm surface.

Hold the stretch for 30 seconds. Gently push knee into hand hold 3 sec Step 6. Hip strengthening exercises. This focuses the stretch on the hip flexors.

Stand on 1 leg and place the other leg on a step or sturdy chair on a non-slip floor. Turn thigh inward Step 3. Tighten your bottom muscles hold for 5 seconds and relax. Put your weight on your aected hip and cross the other leg in front of it.

Relax and return to the starting position. Repeat 3 times 8. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. External hip rotation sitting External hip rotation lying Heel slide Hip flexion Hip extension Hip abduction standing Heel to buttock Squats Short arc quadriceps exercise.

Lie face up with hip and knee bent at 90 Step 2. Pull your knee toward your chest until you feel a stretch in your buttock area. Repeat 10 swings for each leg. Raise your arm on the same side as your aected hip above your head.

Abduction and Adduction Slide leg out to the side. Begin with both knees bent. The goals of the below exercises are to maximize range of motion and flexibility and work to increase the strength and control of your hips core. Hamstring Curls Lying on your stomach bend your lower legs at the knee.

Increase hip strength H. Bend knees and hips. R Repeat on the opposite side then repeat the entire sequence 4 times. Therapeutic Exercises for Osteoarthritis of the Hip Hip exercises Do all of these exercises 3 times a day on your affected side.

HIP EXERCISES Range of Motion- Restoring range of motion is a primary goal of rehabilitation Prone Quad Stretch Lie on your stomach. Avascular necrosis is another cause of degeneration of the hip joint. 3 sets 3 times per week Goal. Flexion While Sitting Sitting on a chair.

Most of the time the pain develops slowly and worsens over time. Your other leg can be bent as shown or straight. Exercises For Hip Impingement Description. Rotation in your operative hip.

Do the following exercises three 3 times each day- gradually increase to 20-40 reps of each exercise. Hold onto a work surface and march on the spot to bring your knees up towards your chest alternately. Balance on 1 foot whilst bending the other leg at the knee. Repeat 10 times both directions.

Dont go above 90 degrees. Place a pillow or towel roll between your thighs. Hold this position for 5 seconds. Flex the upper leg forward.

Do each exercise 10 times. Prevent knee stress by checking that your knee does not go ahead of your toes. After an injury or surgery an exercise conditioning program will help you. Lift operative leg two 2 to three 3 inches and hold for a count of three 3 and then lower leg.

Standing and Out of Bed Exercises Start on first post-operative day. Lie on non-operative side with one 1 pillow between legs. R Lean your hip toward the wall until you feel a stretch at the outside of your hip. The more you do them before surgery the better your body will remember how to do them after surgery.

Osteoarthritis is perhaps the most common cause for hip replacement surgery. The most common symptom of hip OA is pain around the hip joint generally located in the groin area. Swing your right leg forward and back to get the blood flowing in your hips. To strengthen your thigh or quad muscles.

Gently squeeze the pillow or towel roll with both legs. Use the wall for support as you warm up for your hip strengthening exercises on your hamstrings glutes. Secure TheraBand CLX ª on foot of affected side. Do not bend past 90.

Place one 1 pillow between your legs and roll onto your stomach. With your hips gently abducted feet apart and toes pointed out reach down the inside of the operated leg as if to tie your shoe. Ankle Pumps Gently point toes up towards your nose and down towards the surface. Position body on hands and knees.

Slide the other leg out to the side. Begin this exercise standing at a bench or table for balance figure 5. Figure 5 Hip Abduction Standing right leg. Front hip stretch a.

Slowly rotate lower extremity outward into hip internal rotation. You should complete approximately 5-10 minutes of exercise per hour followed by rest for the remainder of the hour. Hold for 2 seconds and repeat 10 times as far as possible pain free. EXERCISE 2 Seated Kicks or Long Arc Quads.

Place theraband around both ankles. You will need to rotate which exercises you do. Repeat 3 timesStep 7. Ake T short rest periods between exercises if needed one to two minutes.

Keep kneecap and toes pointing toward ceiling. Take a 6-8 inch step to the side followed by the other foot. Do both ankles at the same time or alternating feet. Swing your left leg forward and back.

Clench your buttock tightly and hold for five seconds. Pull your heel upward towards glute with arm on of same side. Ankle pumping Move your ankles up and down. Bend your knee then straighten it.

Hold _3_ seconds Repeat _15_ times Do exercises on both sides 5. Start with 10 repetitions of each exercise. This first section contains six examples of hip stretches that are easy and effective. Relax return to stretch Step 7.

Stand with your aected hip against a wall. Slide upper extremity further away from body increasing CLX ª resistance. As you do the exercise. Hold for 20 seconds.

Place one hand outside of leg to stabilize hip Step 4. Grasp CLX ª with hand of same side to remove slack. Hip Exercises H1 4. Gently lean your hips forward until a stretch is felt in the front of your hip.

Gradually increase this by one to two repetitions each day as tolerated until you can perform a total of 20 to 30 repetitions of each exercise. To ensure that this program is safe and effective for you it should be performed under your doctors supervision. Guidance on which exercises you should start with how many repetitions you should perform and the frequency will be provided by your physiotherapist. Stand with knees and hips slightly bent.

Place a towel roll under the hip bone of the quad to be stretched. You may need to touch the wall. Hip Conditioning Program STRETCHING EXERCISES Repetitions 2 sets of 4 Days per week Daily Tip Do not lean forward or twist at the waist. For extra support you can use a chair or counter.

Stand on one leg. Exercise Program These exercises can also be done before your surgery. Bring knee towards the opposite shoulder Step 5. Hip Stretch Gluteus Maximus Stretch Step 1.

TOTAL HIP REPLACEMENT EXERCISES 1.