Posterior Hip Exercises

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

Hip piri stretchHip piri stretch

Procedure:

  1. Begin by sitting up straight in a chair and crossing one leg over the other as shown. Place your ankle on your knee.
  2. Place one hand on your stomach and one on your low back. With your hands make sure that your back does not bend.
  3. 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.
  4. Perform 10 slow repetitions.

Notes:

  • Keep a straight back.
  • Do not lean too far forward.

Facing Wall Squats

HPIM0761HPIM0762

Setup:

  1. Start by facing a wall, standing a few inches away.
  2. Make sure your feet are slightly wider than shoulder width apart and your feet are slightly turned outward.
  3. Start to squat down without letting your knees or nose touch the wall.
  4. Make sure that your knees do not move inward.
  5. Go down until you start to lose your balance.
  6. Return to the starting position and repeat 10 times.
  7. Repeat 3-4 sets a day.

Notes:

  • 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.

2 thoughts on “Posterior Hip Exercises

    Squat Mechanics « Dr. Justin Hildebrand said:
    March 13, 2014 at 9:00 pm

    […] Posterior Hip Exercises […]

    newspaper said:
    May 19, 2015 at 11:21 pm

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