HIP & PELVIS EXERCISES |
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HIP & PELVIS EXERCISES
Begin these exercises when normal walking no longer hurts.
SET 1: HAMSTRING STRETCH
Position: Sit on the floor with one leg stretched straight in front of you and the other bent under itself in back of you.
Weight Used: None.
Action: While keeping the knee straight, attempt to bring the chin as close to the knee as possible. If necessary, loop a belt over the foot and pull (see Figure 27). Stretch slowly and steadily until the stretch is complete, usually in 15 seconds (it will be painful).
Release slowly. Never jerk or fall into a stretched position.
Alternate to the other knee after 4 or 5 stretches.
Repetitions: Alternate one hamstring stretch and one thigh stretch
(See Set 2, Thigh stretch). Repeat 4 or 5 times for each leg, once or twice a day.
SET 2: THIGH STRETCH
Position: As in Set 1, sit on the floor with one leg stretched straight in front of you and the other bent under itself in back of you.
Weight Used: None.
Action: While keeping the point of the knee on the floor and the ankle directly under your hips, bend your entire body backward as far as you can. The full range is with the elbows resting on the floor in back of you (see Figure 28).
Repetitions: Alternate one thigh stretch and one hamstring stretch
(See Set 1, Hamstring stretch). Repeat 4 to 5 times, once or twice a day.
SET 3: GROIN STRETCH
Position: Stand with your feet about double- shoulder-width apart.
Feet should point forward and remain flat on the floor. Keep them this way throughout the exercise.
Weight Used: None.
Action: Lower your body to one side (see Figure 29), balancing with your fingertips on the floor on both sides of your foot. The extended leg should be straight. You will feel a stretch in the extended leg from inside the knee up into the groin area. Hold 5 to 10 seconds.
Alternate legs.
Repetitions: 5 to 10 times for each leg.
SET 4: GLUTEAL STRENGTHENING
Position: Lie face-down on a flat surface.
Weight Used: None.
Action: Lift one leg 3 or 4 inches off the floor (see Figure 30).
Keep the knee stiff. Hold for a count of 5. Return to starting position. Repeat with other leg.
Repetitions: 4 or 5 for each leg, 3 or 4 times a day.
SET 5: STRENGTHENING BAR EXERCISES
Begin as soon as pain has decreased enough to permit light exercise.
EXERCISE 1
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Position: Grip overhead bar.
Weight Used: None.
Action: Hang from the bar. Pull knees to chest (see Figure 31). Hold
5 to 10 seconds. Return slowly to starting position.
Repetitions: Up to 10 times, 3 or 4 times a day.
EXERCISE 2
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Position: Grip overhead bar.
Weight Used: None.
Action: Hang from the bar. Do "frog kick" (see Figure 32).
Repetitions: Up to 10 times, 3 or 4 times a day.
WARNING: Avoid overflexing an injured knee. NEVER do deep knee bends.
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