November 15, 2006
Exercises for Hip Flexibility & Strength
by Anne Kosacheff, YKHC Physical Therapist
Primary muscles of the hip and pelvic region include the gluteals (the muscles you sit on), the deep hip rotators (includes the piriformis, and other muscles), the muscle of the pelvic floor, hip abductors, adductors and the quadriceps and hamstrings. Many of these muscles connect the hip and pelvis to the back. You may recognize many of these exercises from the previous article on keeping your low back healthy.
Exercise 1: Knee to chest stretch.
Bring your knee right up to your chest. Hold it with both hands--relax your neck, back, hip and leg. Take five deep breaths, letting your knee come closer to your chest as you exhale. If this hurts, don't stretch as hard. This is a good stretch for your whole hip joint. You are stretching the back of the hip, and allowing the front of your hip to relax. (TIP: To increase the stretch, let your other leg straighten out, keeping your toes pointing toward the ceiling).
Modification: To stretch the piriformis, put your right ankle on your left knee, then bring your left knee to your chest. Hold this position for three to five deep breaths. This may be hard to do, so move slowly, especially if you have any hip pain or leg pain in the back of your thigh.
Exercise 2: Straight Leg Lift.
a. While leaning back on your hands or elbows, lift your right leg straight up; hold it there for two to three seconds. You only have to lift it four to six inches to work the muscles. Make sure your knee is VERY straight, and your thigh muscles are active. Slowly lower your leg. Relax. Repeat up to 30 times. If you can easily do 30 reps SLOWLY (relaxing between each rep), put a weight on your shin to make it harder. Repeat on left side.b. Turn one quarter turn, so you are on your right side. Put your left foot flat on the floor in front of your left knee. Lift your right leg straight up, keeping your knee straight. Slowly lower your leg to the floor. Be sure you are lifting your leg straight up, not forward and up. Do 10-15 reps.
c. Lay on your stomach, point your right foot away from your hip, lift your right leg three inches, keeping your knee very straight. Hold for two to three seconds, and SLOWLY lower the leg down. You should feel this in your gluteal muscles (in the back of your hip). Do 10-15 reps on each leg.
d. Turn onto your left side; bend your left knee while keeping your right leg straight. Your right leg needs to be in line with your right shoulder, hip and foot. Lift your right leg up while reaching out with your foot. Be sure to lift up and a little bit back. Do not lift up and forward, as you will not get the full benefit of the exercise. Repeat 10-15 times on each leg.
Exercise 3: Bridging.
Place your feet flat on the floor, near your hips. As you inhale, lift your hips up, pressing down through your feet. Hold this position for 3-5 deep breaths, then slowly lower down as you exhale. Repeat three to five times. You can squeeze a pillow between your knees to work other deep muscles in your hips.
Exercise 4: One Leg Bridge.
From the bridge position (Exercise 3), lift your right leg while keeping your pelvis level. Move slowly to allow your muscles to stabilize your pelvis. Hold your leg out for two to five breaths; slowly lower the leg, then your pelvis. Repeat with your other leg. Continue for a total of three to five lifts on each leg (six to 10 bridges total).
If you experience a significant amount of pain when trying these exercises, please visit your medical provider. If you have an injured or loose ACL, torn ACL, or a knee injury you have not had diagnosed, please put the weights ABOVE your knee if you choose to use weights with these exercises. This decreases the stress on your knee, while strengthening the muscles in the hip.
Next month we will look at the thigh and knee structures, and talk about common problems associated with this region of the body.
Happy Thanksgiving from the Physical Therapy Department! Remember to count your blessings and give thanks this holiday season.