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HIP ABDUCTION

HIP ABDUCTION

December 9, 2022

Disclaimer: You should consult your physician before you start any of these exercises or any other exercise.

Hip Abduction in Side-Lying

Instructions

  • Place your top leg straight and your bottom slightly bent on the side.
  • Elevate top leg toward ceiling 6-8 inches
  • Continue the motion 12 times
  • Sets: 2
  • Sessions: 2x/week
  • As Tolerated Hold Time: 5s
  • Do this on both sides

Hip Adduction in Side-Lying

  • Place your bottom leg straight and lie on your side.
  • With one foot in front of the other knee, bend your top leg and place your foot on the opposite side.
  • Lower your bottom leg toward the ceiling, 5-6 inches
  • Continue the motion 12 times
  • Sets: 2
  • Sessions: 2x per week
  • As Tolerated Hold Time: 5
  • Do this on both sides

Prone Hip Extension

  • Place a pillow under your hips and lie on your stomach.
  • Place your forehead on the arms
  • Straighten your legs and lift one of your legs off the surface.
  • Continue the motion 12 times
  • Sets: 2
  • Sessions: 2x/week
  • As Tolerated Hold Time 5s
  • Do this on both sides

Straight Leg Raise with Knee Flexion in Supine

  • Place one leg straight up on your back, the other slightly bent.
  • Lift slightly bent leg towards ceiling
  • Continue to do so
  • Continue the motion 12 times
  • Sets: 2
  • Sessions: 2x per week
  • As Tolerated Hold Time: 5s
  • Do this on both sides

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