 The hip is a ball and socket joint which means that it can
move in several directions but remain stable. Modern living doesn’t put much
demand on the hip in terms of mobility and as the joint is not being put through
its full range of movement regularly the surfaces are not lubricated and the
muscles may tighten up and restrict movement. The typical pattern is to lose
side swing back swing and the ability to turn the leg out. If you find these
movements difficult just take your time and focus on enhancing
flexibility. As movement becomes easier it is important to get the muscles
around the hip active. Sometimes these muscles are lazy and your
lower back has
to compensate. The gluteal muscles (in the buttocks) respond well to exercise
and when they are in good working order you can rest assured that your spine is
not being put under undue strain.
KNEEL TWIST
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Kneel on the floor sitting back on your heels.
Lift your buttocks and sit on the floor to the right. Use your hands to
balance you if necessary.
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Then lift your buttocks and sit to the left.
Repeat
This exercise
strengthens and coordination the muscles in the
hip and thigh.
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STRAIGHT LEG RAISES
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Lie on your back with your feet relaxed.
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Lift your weak leg to an angle of about 45
degrees, then slowly bring it down again. Repeat. Place your fingers on the
top of your
femur to check the
axis of movement in the hip.
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BUTTOCK WALK
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Sit on the floor with your legs straight
out in front of you hands resting lightly on the floor at your sides
taking a little weight.
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Keeping your back straight shuffle along on your
buttocks using hands to help.
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Shuffle forward then backward.
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HIP ADDUCTION
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Lie on your left
side supporting your head on your
hand and with the other hand on the floor for balance.
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Bend your right leg and rest it on the floor in
front of your left one.
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Keeping your left leg straight lift it up from the flour
to strengthen the muscles of the inner thigh.
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KNEE PUSH
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Stand with your left sides learning against a wall with
the leg slightly bent, foot off the floor and knee and lower leg resting
against the wall.
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Push your knee into the wall and tense your other leg to
resist the turning force this creates.
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Repeat the exercise with your other side next to the wall.
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Be careful not to tilt your body away from the wall.
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LEG RAISES
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Stand facing a wall with hands resting lightly
on it, elbows bent, weak leg slightly out to the and foot turned in.
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Lift your leg out sideways, keeping your
abdominals taut so that the movement comes from the hip. Repeat.
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You should feel the muscles working on the outsides of
your hip.
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BENT KNEE DROPS
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Lie on your front with your
abdominal muscles and
buttocks taut and a small weight around your ankle.
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 Bend your left knee to an angle of 90 degrees. Keeping
your thigh resting on the floor roll your bent leg slowly out to the side, and
back again.
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Repeat. This exercise coordinates trunk stability with
hip movement strengthening the hip rotator muscles.
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If you find any exercise difficult- either because it hurts
or because you cannot do the movement, work through the rest of the exercises.
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