In, The Importance of Hip Mobility: The Posterior Hip, the importance of posterior hip mobility was discussed. Here are a few commonly prescribed rehab exercises for the posterior hip.
Posterior Hip Muscle Stretch
- Begin by sitting up straight in a chair and crossing one leg over the other as shown. Place your ankle on your knee.
- Place one hand on your stomach and one on your low back. With your hands make sure that your back does not bend.
- Lean forward and backwards at the hips by bringing your sternum up and forward. Do not flex the back, your back so stay slight arched through the exercise.
- Perform 10 slow repetitions.
- Keep a straight back.
- Do not lean too far forward.
Facing Wall Squats
- Start by facing a wall, standing a few inches away.
- Make sure your feet are slightly wider than shoulder width apart and your feet are slightly turned outward.
- Start to squat down without letting your knees or nose touch the wall.
- Make sure that your knees do not move inward.
- Go down until you start to lose your balance.
- Return to the starting position and repeat 10 times.
- Repeat 3-4 sets a day.
- Do not go down to far to start. Once you lose your balance or your knees start to move inward, return to the start position.
- You should try to squat down farther each time you perform the exercise.
- As the exercise gets easier inch yourself closer to the wall, until your toes are touching the wall and you can squat down perfectly.