GENERAL INFORMATION ON
 
HIP STRETCHES


Note: Please consult with your Osteopath prior to commencing these exercises



BASIC


Hip Stretch Assisted (Gluteal Stretch)

Your gluteal muscles work in many different directions so they need to be stretched in many different directions. Lie on the floor and gripping your knee with one hand and stretching your hip across your body as far as comfortable, hold for 3 seconds and then relax. You can gently place your hip in different angles and feel a different stretch each time. Perform 10 repetitions, three times per day.



Hip Stretch - Pretzel Strecth (Gluteal and Piriformis Stretch)
Lie flat on the floor, place one foot on your opposite thigh (just below the knee). Loop your hands around that thigh under your knee (this acts as a pulley influencing the other leg) and gently pull that knee up (the picture displays a left hip stretch), hold for 3 seconds, and then relax. Perform 10 repetitions, three times per day.


Hip Stretch Both Hands Assisted (Gluteal Stretch)
Lie on the floor with one knee bent (foot on floor) and the other knee bent and across with your ankle resting on the other thigh. Grip one hand onto the foot and the other hand on the opposite thigh. Gently enhance the stretch by pushing down on the thigh and pulling your foot towards you, hold for 3 seconds, and then relax. Perform 10 repetitions, three times per day.



Seated Hip Push Stretch (Gluteal Stretch)
Sit with one knee bent and across with your ankle resting on the other thigh. Grip one hand onto the foot with the other hand on the opposite thigh. Gently enhance the stretch by pushing down on the thigh and pulling your foot towards you, hold for 3 seconds and then relax. Perform 10 repetitions, three times per day.



Seated Hip Pull Stretch (Gluteal Stretch)
Sit with your legs crossed. Lift your top leg a little and grip with your opposite hand on your knee and enhance the stretch by pulling it across as far as comfortable, hold for 3 seconds and then relax. Perform 10 repetitions, three times per day.

Quadriceps Stretch Standing
Maintain an upright posture with head and back straight gently bend your knee backwards and pull your foot up, hold for 3 seconds, and then place it back down. You can use a chair or wall to assist with the stretch. Perform 10 repetitions, three times per day.


You can modify the stretch by using the opposite hand to pull.



Quadriceps Stretch Lying Face Down
Whilst lying on your front with head and back straight gently bend your knee backwards and pull your foot up, hold for 3 seconds and then relax. Perform 10 repetitions, three times per day.


Quadriceps Stretch Lying on Side
Whilst lying on your side gently bend your knee backwards and pull your foot back extending your leg, hold for 3 seconds, and then relax. Perform 10 repetitions, three times per day.



Floor Hamstring Stretch (Straight Leg Raise)
Lie with your legs straight. Gently lift one leg straight off the floor and hold up in a comfortable position, hold for 3 seconds, and then slowly lower it down. To enhance this stretch you can point your toes down towards you. Perform 10 repetitions, three times per day.


Resting Hamstring Stretch with Leg Up on Bench
Stand with upright posture with 1 leg resting on a bench in front of you at a height slightly lower than your hips. To enhance the stretch point your toes towards you and/or gently push your leg down towards the table, hold for 3 seconds and then relax. Perform 10 repetitions, three times per day.


Hamstring Stretch with Leg Up on Bench Lean Forward
Stand with 1 leg resting on a bench in front of you at a height slightly lower than your hips. Gently lean forward and feel for a stretch through your hamstrings, hold for 3 seconds and then relax. You can adjust this stretch by reaching in multiple directions in front of you. Perform 10 repetitions, three times per day.



Standing Hamstring Stretch
Stand with your legs straight. Gently bend forward and reach for your toes as comfortably as possible, hold for 3 seconds and then relax. Perform 10 repetitions, three times per day.


Floor Hamstring Stretch
Sit with your legs straight. Gently bend forward and reach for your toes as comfortably as possible, hold for 3 seconds and then relax. Perform 10 repetitions, three times per day.


Hamstring Stretch (Towel Supported)
Lie on your back with 1 leg up and with a towel wrapped around your foot and in both hands. Gently pull your straight leg towards you and feel for a stretch in your hamstrings, hold for 3 seconds and then relax. Perform 10 repetitions, three times per day.


Seated Groin Stretch (Pectineus and Adductor Stretch)
Sit on the floor with the soles of your feet placed together. Place your elbows on your knees and gently push them down so you feel a stretch in your groin area, hold for 3 seconds and then relax. This stretch is adjusted by bringing your heels toward or away from your body. Do not lean forward during this stretch as it places abnormal pressure through your low back. Perform 10 repetitions, three times per day.


Standing Groin Stretch (Adductor Stretch)
Keep your feet placed relatively straight (slightly pointed outwards). The leg on side you are stretching will remain straight while you bend the opposite knee to create a stretch, hold for 3 seconds and then relax. Perform 10 repetitions, three times per day.


Deep Groin Stretch (Adductor Stretch)
Squat down keeping one leg straight side-ways whilst the other knee is fully bent with your hands supporting your body, hold for 3 seconds and then relax. Make slight adjustments to feel for a stretch in the groin area. Perform 10 repetitions, three times per day.


Deep Hip Flexor Stretch (Psoas Stretch)
Place 1 knee on the ground and the other knee flexed to 90 degrees. Keep your body upright with your shoulders in line with your hips. Gently lean forward whilst keeping you head up and feel for a stretch in your deep pelvis, hold for 3 seconds and then relax. Perform 10 repetitions, three times per day.

Note: You can make slight adjustments to this stretch by raising your arm (on the side of the knee on the floor) over your head and bending away from that side.




Deep Hip Flexor Stretch Lying on Bench (Psoas Stretch)
Lie on a bench (or a high bed) with both legs hanging off the bench. Lift up one knee and clasp it with both hands. Let your other leg hang off and allow gravity to assist with the stretch through your hanging leg. Perform 10 repetitions, three times per day.


ITB Stretch
From the standing position cross one leg over the other and side bend your back whilst running your hand down the leg that is straight, hold for 3 seconds and then relax. Perform 10 repetitions, three times per day.

Floor Hamstring Stretch Two Legs (Bilateral Straight Leg Raise)
Lie with your legs straight. Gently lift both legs straight off the floor and hold up in a comfortable position for 3 seconds and then slowly lower them down. Perform 10 repetitions, three times per day.



INTERMEDIATE

Deep Hip Rotator Stretch (Piriformis Stretch)
Whilst on all fours bring your leg under you through to the opposite side (knee bent). Lean forwards and downwards slowly letting the weight of your body gently stretch through the hip, hold for 3 seconds and then relax. Perform 10 repetitions, three times per day.

Leg Swings Hip Stretch

Stand with 1 arm supported by a table. Swing the outside leg up and down slowly letting the wight of your leg gently stretch the hip. Perform 20 repetitions, three times per day.


Hamstring Stretch (Sitting on Bench)
Sit on a bench with one leg hanging off. Gently lean forwards towards you raised leg and feel for a stretch in your hamstrings, hold for 3 seconds and then relax. Perform 10 repetitions, three times per day.

Quadriceps Stretch Kneel
Kneel and sit on your heels. Gently lean backwards and feel a stretch along both your thighs, hold for 3 seconds and then relax. Perform 10 repetitions, three times per day.




 


ADVANCED



FOAM ROLLER


Foam Roller Glute Muscles (Seated)
Lie down with the foam roller under your buttocks. Gently roll the foam roller backwards and forwards to feel a stretch and massage through your gluteal muscles. Perform for 2-5 minutes, three times per day.


Foam Roller Glute Muscles (Seated)
Sit with the foam roller under your buttocks. Gently roll the foam roller backwards and forwards to feel a stretch and massage through your gluteal muscles. Perform for2-5 minutes, three times per day.

Foam Roller Hamstrings
Whilst resting with the foam roller under your hamstrings and with your body supported by your arms behind you gently roll the foam roller backwards and forwards along the hamstrings. Perform for 2-5 minutes, three times per day.


Foam Roller Quadriceps
Place the foam roller under your thighs (quadriceps) with your body faced down resting on your elbows (at 90 degrees) and gently roll the foam roller backwards and forwards along the front of your thighs (quadriceps) for 2-5 minutes, 3 times per day.

Foam Roller ITB (Iliotibial Band)
Place the foam roller under the side of your thigh (Iliotibial Band) with your body on its side (hands and legs supporting this position as shown) and gently roll the foam roller backwards and forwards along the side of your your thighs for 30 seconds to 5 minutes, 3 times per day. Note: this can be quite a painful exercise so stop at the onset of too much discomfort.

Foam Roller Quadriceps
Lie face down with the the foam roller under your inner thigh (adductor muscles) resting on your elbows (at 90 degrees). Gently roll the foam roller along the inner thigh for 1-5 minutes, 3 times per day.