Hip Capsule Stretching Exercises

Rehabilitation of the Legs Lumbar spine can take a long time. A loss of flexibility and motion is common after an injury or surgery; however, range of motion can be regained. It may become frustrating at times but you can be successful with hard work and a lot of determination.

When you are exercising on your own there are some things to remember….

• Any specific exercise that causes pain is hindering the healing process for your injury and should be modified or discontinued.
• Re-injuries during the rehabilitation process will slow your progress. If you get recurring pain either lower the resistance; lower the number of sets or repetitions; or reduce the range of motion to avoid the area of pain.
• Most exercises that do not involve the injured region can be done as long as the exercise does not increase the pain.
• These exercises are best performed on your bed. Avoid doing on the ground if you have difficulty getting up and down from the floor.
• Consult your Physician or Physical Therapist if any problems arise or if you have any questions regarding an exercise. It is better to make sure that you are doing an exercise correctly than to cause further injury by doing an exercise incorrectly.

These exercises are to be done daily. Perform 1-2 sets of 15 repetitions

Ice / Moist Heat for 15 minutes before / after exercising.

HIP CAPSULE STRETCHING EXERCISES

Perform each exercise 1-2 sets of 15 repetitions

Frogs: Start with knees bent and together

Flop Knees outward with feet now together

Slide your feet down away from your butt (can use a towel or pillowcase)

And reverse above directions back to start position

Prone Crosses

On your stomach with your knees bent:

Flop the feet out away from the middle of your body (will form a letter “W”)

Return back to center and cross your shins / ankles

Repeat out and back with each time switching which ankle is on top of the other ankle