Hip Exercise Level 4

Aging

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Level 4

Front hip stretch on bench

Step foot on bench, knee bent, lunge forward.
Stretch should be felt at front of upper thigh.
Hold for 45-60 seconds. Repeat 3 times, then switch to the opposite side.

Caution

Keep hips level,
Pull abdominal muscles into the spine.
Keep pelvis from tipping forward during stretch hold.

Quadriceps

In standing, bend your knee while grasping the foot. Heel comes up toward your buttock.
Tilt the pelvis up and back towards the spine to increase the stretch along the front of the thigh.
Hold 45-60 seconds. Repeat 3 times, then switch to the opposite side.

Caution

With the free hand, hold on to a stable support during the stretch to increase balance as needed.
Keep knee being stretched pointing towards the floor.
Discontinue if knee pain or discomfort is present and consult with your therapist for modifications.

Hamstrings

In back-lying, both knees are bent.
Grasp a thigh with both hands and straighten the knee, lifting the foot towards the ceiling until a stretch is felt in the middle of the back thigh muscle.
Hold for 45-60 seconds. Repeat 3 times, then switch to the opposite side.

Caution

Head and shoulders remain on the floor during the stretch hold.
If muscles at the front of the thigh are shaking during the stretch, lower the leg until the muscles are relaxed.
While stretching the thigh, keep the knee as straight as possible.

Inner thigh

In sitting, back supported with arms at sides, slightly behind the trunk.
Bring the bottom of the feet together as the knees slowly drop towards the floor. Stretch is felt at inner thigh muscles.
Hold for 45-60 seconds. Repeat 3 times.

Caution

Maintain pelvis in line with the shoulders.
Keep spine straight.

Piriformis

In back-lying, both knees bent, lift the right thigh and place the ankle on the left knee.
With both hands clasped around the back of the left thigh, gently pull the thigh towards the chest until a stretch is felt in the right buttock.
Hold 45-60 seconds. Repeat 3 times, then switch to the opposite side.

Caution

Head and shoulders remain on the floor during the stretch hold.
Keep spine straight.

Outer Hip Stretch

In back-lying, left leg is straight, right thigh to the chest.
Using the left hand, guide the right thigh across the trunk until a stretch is felt at outer hip and thigh.
Hold for 45-60 seconds. Repeat 3 times, then switch to the opposite side.

Caution

Pelvis of the side being stretched remains as close to the floor as possible.
Throughout the stretch, head and shoulders remain in contact with the floor.

FRONT HIP STRETCH ON BENCH

Level 4

Front hip stretch on bench

Step foot on bench, knee bent, lunge forward.
Stretch should be felt at front of upper thigh.
Hold for 45-60 seconds. Repeat 3 times, then switch to the opposite side.

Caution

Keep hips level,
Pull abdominal muscles into the spine.
Keep pelvis from tipping forward during stretch hold.

Quadriceps

In standing, bend your knee while grasping the foot. Heel comes up toward your buttock.
Tilt the pelvis up and back towards the spine to increase the stretch along the front of the thigh.
Hold 45-60 seconds. Repeat 3 times, then switch to the opposite side.

Caution

With the free hand, hold on to a stable support during the stretch to increase balance as needed.
Keep knee being stretched pointing towards the floor.
Discontinue if knee pain or discomfort is present and consult with your therapist for modifications.

Hamstrings

In back-lying, both knees are bent.
Grasp a thigh with both hands and straighten the knee, lifting the foot towards the ceiling until a stretch is felt in the middle of the back thigh muscle.
Hold for 45-60 seconds. Repeat 3 times, then switch to the opposite side.

Caution

Head and shoulders remain on the floor during the stretch hold.
If muscles at the front of the thigh are shaking during the stretch, lower the leg until the muscles are relaxed.
While stretching the thigh, keep the knee as straight as possible.

Inner thigh

In sitting, back supported with arms at sides, slightly behind the trunk.
Bring the bottom of the feet together as the knees slowly drop towards the floor. Stretch is felt at inner thigh muscles.
Hold for 45-60 seconds. Repeat 3 times.

Caution

Maintain pelvis in line with the shoulders.
Keep spine straight.

Piriformis

In back-lying, both knees bent, lift the right thigh and place the ankle on the left knee.
With both hands clasped around the back of the left thigh, gently pull the thigh towards the chest until a stretch is felt in the right buttock.
Hold 45-60 seconds. Repeat 3 times, then switch to the opposite side.

Caution

Head and shoulders remain on the floor during the stretch hold.
Keep spine straight.

Outer Hip Stretch

In back-lying, left leg is straight, right thigh to the chest.
Using the left hand, guide the right thigh across the trunk until a stretch is felt at outer hip and thigh.
Hold for 45-60 seconds. Repeat 3 times, then switch to the opposite side.

Caution

Pelvis of the side being stretched remains as close to the floor as possible.
Throughout the stretch, head and shoulders remain in contact with the floor.





 

QUADRICEPS

Level 4

Front hip stretch on bench

Step foot on bench, knee bent, lunge forward.
Stretch should be felt at front of upper thigh.
Hold for 45-60 seconds. Repeat 3 times, then switch to the opposite side.

Caution

Keep hips level,
Pull abdominal muscles into the spine.
Keep pelvis from tipping forward during stretch hold.

Quadriceps

In standing, bend your knee while grasping the foot. Heel comes up toward your buttock.
Tilt the pelvis up and back towards the spine to increase the stretch along the front of the thigh.
Hold 45-60 seconds. Repeat 3 times, then switch to the opposite side.

Caution

With the free hand, hold on to a stable support during the stretch to increase balance as needed.
Keep knee being stretched pointing towards the floor.
Discontinue if knee pain or discomfort is present and consult with your therapist for modifications.

Hamstrings

In back-lying, both knees are bent.
Grasp a thigh with both hands and straighten the knee, lifting the foot towards the ceiling until a stretch is felt in the middle of the back thigh muscle.
Hold for 45-60 seconds. Repeat 3 times, then switch to the opposite side.

Caution

Head and shoulders remain on the floor during the stretch hold.
If muscles at the front of the thigh are shaking during the stretch, lower the leg until the muscles are relaxed.
While stretching the thigh, keep the knee as straight as possible.

Inner thigh

In sitting, back supported with arms at sides, slightly behind the trunk.
Bring the bottom of the feet together as the knees slowly drop towards the floor. Stretch is felt at inner thigh muscles.
Hold for 45-60 seconds. Repeat 3 times.

Caution

Maintain pelvis in line with the shoulders.
Keep spine straight.

Piriformis

In back-lying, both knees bent, lift the right thigh and place the ankle on the left knee.
With both hands clasped around the back of the left thigh, gently pull the thigh towards the chest until a stretch is felt in the right buttock.
Hold 45-60 seconds. Repeat 3 times, then switch to the opposite side.

Caution

Head and shoulders remain on the floor during the stretch hold.
Keep spine straight.

Outer Hip Stretch

In back-lying, left leg is straight, right thigh to the chest.
Using the left hand, guide the right thigh across the trunk until a stretch is felt at outer hip and thigh.
Hold for 45-60 seconds. Repeat 3 times, then switch to the opposite side.

Caution

Pelvis of the side being stretched remains as close to the floor as possible.
Throughout the stretch, head and shoulders remain in contact with the floor.





 

HAMSTRINGS

Level 4

Front hip stretch on bench

Step foot on bench, knee bent, lunge forward.
Stretch should be felt at front of upper thigh.
Hold for 45-60 seconds. Repeat 3 times, then switch to the opposite side.

Caution

Keep hips level,
Pull abdominal muscles into the spine.
Keep pelvis from tipping forward during stretch hold.

Quadriceps

In standing, bend your knee while grasping the foot. Heel comes up toward your buttock.
Tilt the pelvis up and back towards the spine to increase the stretch along the front of the thigh.
Hold 45-60 seconds. Repeat 3 times, then switch to the opposite side.

Caution

With the free hand, hold on to a stable support during the stretch to increase balance as needed.
Keep knee being stretched pointing towards the floor.
Discontinue if knee pain or discomfort is present and consult with your therapist for modifications.

Hamstrings

In back-lying, both knees are bent.
Grasp a thigh with both hands and straighten the knee, lifting the foot towards the ceiling until a stretch is felt in the middle of the back thigh muscle.
Hold for 45-60 seconds. Repeat 3 times, then switch to the opposite side.

Caution

Head and shoulders remain on the floor during the stretch hold.
If muscles at the front of the thigh are shaking during the stretch, lower the leg until the muscles are relaxed.
While stretching the thigh, keep the knee as straight as possible.

Inner thigh

In sitting, back supported with arms at sides, slightly behind the trunk.
Bring the bottom of the feet together as the knees slowly drop towards the floor. Stretch is felt at inner thigh muscles.
Hold for 45-60 seconds. Repeat 3 times.

Caution

Maintain pelvis in line with the shoulders.
Keep spine straight.

Piriformis

In back-lying, both knees bent, lift the right thigh and place the ankle on the left knee.
With both hands clasped around the back of the left thigh, gently pull the thigh towards the chest until a stretch is felt in the right buttock.
Hold 45-60 seconds. Repeat 3 times, then switch to the opposite side.

Caution

Head and shoulders remain on the floor during the stretch hold.
Keep spine straight.

Outer Hip Stretch

In back-lying, left leg is straight, right thigh to the chest.
Using the left hand, guide the right thigh across the trunk until a stretch is felt at outer hip and thigh.
Hold for 45-60 seconds. Repeat 3 times, then switch to the opposite side.

Caution

Pelvis of the side being stretched remains as close to the floor as possible.
Throughout the stretch, head and shoulders remain in contact with the floor.





 
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