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29 Νοε 2023 · Best Hip Mobility Exercises and Stretches. Importance of Mobility in the Hips. Useful Tools of the Trade. Bottom Line. Printable PDF Guide. We’ve turned this list of mobility exercises for the hips into a printable PDF guide too, so you can stick it on your wall as a reminder of what exercises to do. Click below to get the PDF. PDF Guide.
Hip Stretches and Mobilizations. This first section contains six examples of hip stretches that are easy and effective. These stretches are designed to target some of the more commonly tight and restricted muscles. Hip Flexor Stretch . Stand with good posture with your back leg straight.
This hip rehabilitation exercise program focuses on strengthening the muscles that support your hip to help keep your hip joint stable. Keeping these muscles strong can relieve pain and prevent further injury.
Hip Stretches for Mobility & Flexibility *Please consult with your Physician before starting any fitness program* Lunge with Spinal Twist • Start standing with your feet together. • Take a big step forward with your left foot, so that you are in a staggered stance.
Kneeling Hip Flexor Stretch: Kneel on your operated leg with the uninvolved leg bent in front. Tighten your abdominals to tilt your pelvis back. A stretch should be felt in front of the hip or thigh. Hold 20 seconds. Repeat 3-5 times.
Flexibility: Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible.
External hip rotation (stretch): Sit with your knees bent and feet together. Press your knees down towards the floor using your hands as needed. Alternatively, lie on your back and part your knees, keeping your feet together. Take the movement up to the point you feel a stretch, hold for approximately 10 seconds and relax. Repeat 5–10 times.
