[UPDATE] HIP Ex | Stretching & Strengthening
Stretching Exercises:
Hip Flexor Stretch:
Helps alleviate tightness in the hip flexors (iliopsoas, rectus femoris), which can occur due to prolonged sitting or physical activity.
- Procedure:
- Kneeling lunge position with one foot forward and the other knee on the ground.
- Shift the weight forward onto the front leg while keeping the back knee on the ground.
- Tilt the pelvis slightly forward and gently lean into the stretch.
- A stretch is felt in the front of the hip and thigh.
- Dosage: Hold for 20-30 seconds, 2-3 repetitions on each side, 2-3 times per day.
** If discomfort is felt: Place a cushion or towel under the back knee for support.
Figure 4 Stretch:
Helps alleviate tightness in the glutes (particularly the gluteus maximus and piriformis), reducing discomfort (eg. hip pain and sciatica) and improving flexibility.
- Procedure:
- Supine (lying on the back) with both knees bent.
- Cross one ankle over the opposite knee, forming a figure-four shape with the legs.
- Use the hands to gently pull the uncrossed knee towards the chest.
- A stretch is felt in the buttocks and outer hip.
- Dosage: Hold for 20-30 seconds. Repeat 2-3 times.
Strengthening Exercises:
Clamshell Exercise:
Strengthens the gluteus medius muscle, which is essential for hip stability and preventing knee and lower back injuries.
- Procedure:
- Side-lying with hips and knees bent, stacked on top of each other.
- Keeping the feet together, lift the top knee away from the bottom knee while keeping the pelvis stable.
- Slowly lower the knee back down.
- Dosage: Hold for 2-3 seconds, 2-3 sets of 10-15 repetitions on each side, 2-3 times per week.
** Perform the exercise with the back against a wall for added stability.