Logo General knee/hip- stretches/exercises 2
Created by Zach Summers PT,DPT  Jul 24th, 2017
D1 Sports Medicine
d1sportsmedicine.com
Total 11
HAMSTRING STRETCH WITH TOWEL

While lying down on your back, hook a towel or strap under your foot and draw up your leg until a stretch is felt under your leg. calf area.

Keep your knee in a straightened position during the stretch.
Repeat 3 Times
Hold 30 Seconds
Complete 1 Set
Perform 2 Time(s) a Day
Watch Video
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HAMSTRING STRETCH - SUPINE

While lying on your back, raise up your leg and hold the back of your knee until a stretch is felt.
Repeat 3 Times
Hold 30 Seconds
Complete 1 Set
Perform 2 Time(s) a Day
Watch Video
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SEATED HAMSTRING STRETCH

While seated, rest your heel on the floor with your knee straight and gently lean forward until a stretch is felt behind you knee/thigh.
Repeat 3 Times
Hold 30 Seconds
Complete 1 Set
Perform 2 Time(s) a Day
Watch Video
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HIP FLEXOR STRETCH WITH STRAP

Place a strap or belt around your foot as shown. Bring the other end of the belt around your shoulder. If using a belt, you may need to link 2 belts together for extra length.

While lying on a table or high bed, let the affected leg lower towards the floor. Next, gently pull on the strap to get your knee to bend until you feel a stretch on top of your thigh.
Repeat 3 Times
Hold 30 Seconds
Complete 1 Set
Perform 2 Time(s) a Day
Watch Video
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STRAIGHT LEG RAISE - SLR

While lying or sitting, raise up your leg with a straight knee. Keep the opposite knee bent with the foot planted to the ground.
Repeat 15 Times
Hold 1 Second
Complete 3 Sets
Perform 4 Time(s) a Week
Watch Video
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HIP ABDUCTION - SIDELYING

While lying on your side, slowly raise up your top leg to the side. Keep your knee straight and maintain your toes pointed forward the entire time.

The bottom leg can be bent to stabilize your body.
Repeat 15 Times
Hold 1 Second
Complete 3 Sets
Perform 4 Time(s) a Week
Watch Video
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BRIDGING

While lying on your back, tighten your lower abdominals, squeeze your buttocks and then raise your buttocks off the floor/bed as creating a "Bridge" with your body.
Repeat 15 Times
Hold 1 Second
Complete 3 Sets
Perform 4 Time(s) a Week
Watch Video
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Clamshell

Begin Exercise laying on either side, then bend knees and hips as pictured above. While keeping hips and knees bent at same angle, slowly lift top-side leg away from bottom-side leg. Lift leg up until hips and upper body begin to roll backwards. When this happens, stop the movement, and slowly lower the leg back to starting position. Keep ankles together throughout entire movement.
Repeat 10 Times
Hold 1 Second
Complete 3 Sets
Perform 4 Time(s) a Week
Enlarge
SUPINE HIP ABDUCTION - ELASTIC BAND CLAMS

Lie down on your back with your knees bent. Place an elastic band around your knees and then draw your knees apart.
Repeat 15 Times
Hold 1 Second
Complete 3 Sets
Perform 4 Time(s) a Day
Watch Video
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SIT TO STAND - NO HANDS

Start by sitting in a chair. Next, raise up to standing without using your hands for support.
Repeat 15 Times
Hold 1 Second
Complete 3 Sets
Perform 4 Time(s) a Week
Watch Video
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ELASTIC BAND FORWARD WALKS - MONSTER WALK

With an elastic band around both ankles, walk forward while keeping your feet spread apart. Keep your knees bent the entire time.

Perform 2 ways- Forward monster walks and side steps.
Repeat 1 Time
Hold 2 Minutes
Complete 1 Set
Perform 4 Time(s) a Week
Watch Video
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