The following hip stretches are designed to restore movement to the hip and improve flexibility of muscles crossing the hip. If you are injured, you should discuss the suitability of these hip stretches with your physiotherapist prior to beginning them. Generally, they should be performed 3 times daily provided they do not cause or increase pain:
Hip Stretches – Basic Exercises
Hip Flexion
Take your knee to your chest as far as possible pain-free (figure 1). Repeat 10 – 20 times.
Hip Abduction
Keeping your knee straight, take your leg to the side as far as possible pain-free. Keep your knee cap and toes facing the ceiling (figure 2). Repeat 10 – 20 times.
Hip External Rotation
Begin with your knee bent and foot flat on the floor. Take your knee to the side as far as possible pain-free (figure 3) . Repeat 10 – 20 times.
