Hip Exercise Level 1

Aging

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Level 1

Gluteal Squeeze

Legs straight, gently squeeze both gluteal muscles.
Keep pelvis from tipping forward or backward while squeezing gluteal muscles.
Perform 10 repetitions. Repeat 3 times with 3-5 second holds.

Caution

Avoid forceful contraction of gluteal muscles.
Keep shoulders, hips, and feet aligned while in back-lying position.

Heel Slides

Sitting against a supportive surface, both legs straight.
Slide one heel towards the body to the end range of motion. Slide back to starting position.
Perform 10 times with 3 second hold. Repeat on the opposite side.

Caution

Choose smooth surface to perform exercise. May also use a sock or towel to decrease drag.
Maintain contact of the heel with the surface during entire movement.
Movement is performed slowly and with control.

Side-lying Hip Adduction

In side-lying, head rests on a straight arm or a pillow. Cross the top leg over the bottom leg, placing the foot on the floor.
Keeping the bottom leg straight, foot bent, lift the leg from the inner thigh towards the ceiling. Hold. Slowly lower to starting position.
Perform 10 repetitions. Repeat 3 times with 3 -5 second holds. Repeat on the opposite side.

Caution

Keep head, shoulder, pelvis, and heel in a straight line throughout movement.
Place palm of top arm on the floor in front of the belly button for trunk support during the movement.
Stabilize the pelvis and spine during the movement, by gently pulling abdominal muscles into the spine.

Side-lying Hip Abduction

In side-lying, head rests on a straight arm or a pillow, bottom knee slightly bent. Top leg is straight, foot bent.
Lift top leg to hip height. Hold. Slowly lower to starting position.
Perform 10 repetitions. Repeat 3 times with 3-5 second holds. Repeat on the opposite side.

Caution

Keep head, shoulder, pelvis, and heel in a straight line throughout movement.
Stabilize the pelvis and spine during the movement, by gently pulling abdominal muscles in.
Avoid moving the top leg forward of the body during the movement.

Bridges

In back-lying, both knees bent and aligned with the ankles.
Lift the trunk up off the surface, while feeling a squeeze in the gluteal
muscles. Hold.
Slowly lower the trunk to the starting position.
Perform 10 repetitions with 3-5 second holds.

Caution

Knees are in alignment with the ankles at the top of the bridge.
Shoulder, hips and knees are in alignment as trunk is lifted and lowered.
Pull abdominal muscles into the spine throughout the movement.

Hamstring Leg Lift In Prone

Lying face down, palms down on surface at chest height. Pillow under the pelvis. Toes curled under.
Raise one leg straight up from the hip slightly higher than the supporting leg. Knee straight, hips flat on the surface. Hold. Slowly lower to starting position.
Perform 10 repetitions with 3-5 second holds. Repeat on the opposite side.

Caution

Pull abdominal muscles into the spine throughout the movement.
Keep range of motion between 4-6 inches above the surface.
Stop exercise if hamstring muscle begins to cramp.

GLUTEAL SQUEEZE

Level 1

Gluteal Squeeze

Legs straight, gently squeeze both gluteal muscles.
Keep pelvis from tipping forward or backward while squeezing gluteal muscles.
Perform 10 repetitions. Repeat 3 times with 3-5 second holds.

Caution

Avoid forceful contraction of gluteal muscles.
Keep shoulders, hips, and feet aligned while in back-lying position.

Heel Slides

Sitting against a supportive surface, both legs straight.
Slide one heel towards the body to the end range of motion. Slide back to starting position.
Perform 10 times with 3 second hold. Repeat on the opposite side.

Caution

Choose smooth surface to perform exercise. May also use a sock or towel to decrease drag.
Maintain contact of the heel with the surface during entire movement.
Movement is performed slowly and with control.

Side-lying Hip Adduction

In side-lying, head rests on a straight arm or a pillow. Cross the top leg over the bottom leg, placing the foot on the floor.
Keeping the bottom leg straight, foot bent, lift the leg from the inner thigh towards the ceiling. Hold. Slowly lower to starting position.
Perform 10 repetitions. Repeat 3 times with 3 -5 second holds. Repeat on the opposite side.

Caution

Keep head, shoulder, pelvis, and heel in a straight line throughout movement.
Place palm of top arm on the floor in front of the belly button for trunk support during the movement.
Stabilize the pelvis and spine during the movement, by gently pulling abdominal muscles into the spine.

Side-lying Hip Abduction

In side-lying, head rests on a straight arm or a pillow, bottom knee slightly bent. Top leg is straight, foot bent.
Lift top leg to hip height. Hold. Slowly lower to starting position.
Perform 10 repetitions. Repeat 3 times with 3-5 second holds. Repeat on the opposite side.

Caution

Keep head, shoulder, pelvis, and heel in a straight line throughout movement.
Stabilize the pelvis and spine during the movement, by gently pulling abdominal muscles in.
Avoid moving the top leg forward of the body during the movement.

Bridges

In back-lying, both knees bent and aligned with the ankles.
Lift the trunk up off the surface, while feeling a squeeze in the gluteal
muscles. Hold.
Slowly lower the trunk to the starting position.
Perform 10 repetitions with 3-5 second holds.

Caution

Knees are in alignment with the ankles at the top of the bridge.
Shoulder, hips and knees are in alignment as trunk is lifted and lowered.
Pull abdominal muscles into the spine throughout the movement.

Hamstring Leg Lift In Prone

Lying face down, palms down on surface at chest height. Pillow under the pelvis. Toes curled under.
Raise one leg straight up from the hip slightly higher than the supporting leg. Knee straight, hips flat on the surface. Hold. Slowly lower to starting position.
Perform 10 repetitions with 3-5 second holds. Repeat on the opposite side.

Caution

Pull abdominal muscles into the spine throughout the movement.
Keep range of motion between 4-6 inches above the surface.
Stop exercise if hamstring muscle begins to cramp.





 

HEEL SLIDES

Level 1

Gluteal Squeeze

Legs straight, gently squeeze both gluteal muscles.
Keep pelvis from tipping forward or backward while squeezing gluteal muscles.
Perform 10 repetitions. Repeat 3 times with 3-5 second holds.

Caution

Avoid forceful contraction of gluteal muscles.
Keep shoulders, hips, and feet aligned while in back-lying position.

Heel Slides

Sitting against a supportive surface, both legs straight.
Slide one heel towards the body to the end range of motion. Slide back to starting position.
Perform 10 times with 3 second hold. Repeat on the opposite side.

Caution

Choose smooth surface to perform exercise. May also use a sock or towel to decrease drag.
Maintain contact of the heel with the surface during entire movement.
Movement is performed slowly and with control.

Side-lying Hip Adduction

In side-lying, head rests on a straight arm or a pillow. Cross the top leg over the bottom leg, placing the foot on the floor.
Keeping the bottom leg straight, foot bent, lift the leg from the inner thigh towards the ceiling. Hold. Slowly lower to starting position.
Perform 10 repetitions. Repeat 3 times with 3 -5 second holds. Repeat on the opposite side.

Caution

Keep head, shoulder, pelvis, and heel in a straight line throughout movement.
Place palm of top arm on the floor in front of the belly button for trunk support during the movement.
Stabilize the pelvis and spine during the movement, by gently pulling abdominal muscles into the spine.

Side-lying Hip Abduction

In side-lying, head rests on a straight arm or a pillow, bottom knee slightly bent. Top leg is straight, foot bent.
Lift top leg to hip height. Hold. Slowly lower to starting position.
Perform 10 repetitions. Repeat 3 times with 3-5 second holds. Repeat on the opposite side.

Caution

Keep head, shoulder, pelvis, and heel in a straight line throughout movement.
Stabilize the pelvis and spine during the movement, by gently pulling abdominal muscles in.
Avoid moving the top leg forward of the body during the movement.

Bridges

In back-lying, both knees bent and aligned with the ankles.
Lift the trunk up off the surface, while feeling a squeeze in the gluteal
muscles. Hold.
Slowly lower the trunk to the starting position.
Perform 10 repetitions with 3-5 second holds.

Caution

Knees are in alignment with the ankles at the top of the bridge.
Shoulder, hips and knees are in alignment as trunk is lifted and lowered.
Pull abdominal muscles into the spine throughout the movement.

Hamstring Leg Lift In Prone

Lying face down, palms down on surface at chest height. Pillow under the pelvis. Toes curled under.
Raise one leg straight up from the hip slightly higher than the supporting leg. Knee straight, hips flat on the surface. Hold. Slowly lower to starting position.
Perform 10 repetitions with 3-5 second holds. Repeat on the opposite side.

Caution

Pull abdominal muscles into the spine throughout the movement.
Keep range of motion between 4-6 inches above the surface.
Stop exercise if hamstring muscle begins to cramp.





 

SIDE-LYING HIP ADDUCTION

Level 1

Gluteal Squeeze

Legs straight, gently squeeze both gluteal muscles.
Keep pelvis from tipping forward or backward while squeezing gluteal muscles.
Perform 10 repetitions. Repeat 3 times with 3-5 second holds.

Caution

Avoid forceful contraction of gluteal muscles.
Keep shoulders, hips, and feet aligned while in back-lying position.

Heel Slides

Sitting against a supportive surface, both legs straight.
Slide one heel towards the body to the end range of motion. Slide back to starting position.
Perform 10 times with 3 second hold. Repeat on the opposite side.

Caution

Choose smooth surface to perform exercise. May also use a sock or towel to decrease drag.
Maintain contact of the heel with the surface during entire movement.
Movement is performed slowly and with control.

Side-lying Hip Adduction

In side-lying, head rests on a straight arm or a pillow. Cross the top leg over the bottom leg, placing the foot on the floor.
Keeping the bottom leg straight, foot bent, lift the leg from the inner thigh towards the ceiling. Hold. Slowly lower to starting position.
Perform 10 repetitions. Repeat 3 times with 3 -5 second holds. Repeat on the opposite side.

Caution

Keep head, shoulder, pelvis, and heel in a straight line throughout movement.
Place palm of top arm on the floor in front of the belly button for trunk support during the movement.
Stabilize the pelvis and spine during the movement, by gently pulling abdominal muscles into the spine.

Side-lying Hip Abduction

In side-lying, head rests on a straight arm or a pillow, bottom knee slightly bent. Top leg is straight, foot bent.
Lift top leg to hip height. Hold. Slowly lower to starting position.
Perform 10 repetitions. Repeat 3 times with 3-5 second holds. Repeat on the opposite side.

Caution

Keep head, shoulder, pelvis, and heel in a straight line throughout movement.
Stabilize the pelvis and spine during the movement, by gently pulling abdominal muscles in.
Avoid moving the top leg forward of the body during the movement.

Bridges

In back-lying, both knees bent and aligned with the ankles.
Lift the trunk up off the surface, while feeling a squeeze in the gluteal
muscles. Hold.
Slowly lower the trunk to the starting position.
Perform 10 repetitions with 3-5 second holds.

Caution

Knees are in alignment with the ankles at the top of the bridge.
Shoulder, hips and knees are in alignment as trunk is lifted and lowered.
Pull abdominal muscles into the spine throughout the movement.

Hamstring Leg Lift In Prone

Lying face down, palms down on surface at chest height. Pillow under the pelvis. Toes curled under.
Raise one leg straight up from the hip slightly higher than the supporting leg. Knee straight, hips flat on the surface. Hold. Slowly lower to starting position.
Perform 10 repetitions with 3-5 second holds. Repeat on the opposite side.

Caution

Pull abdominal muscles into the spine throughout the movement.
Keep range of motion between 4-6 inches above the surface.
Stop exercise if hamstring muscle begins to cramp.





 
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