Range of motion (ROM) exercises for the hip will keep your hip operating as intended. ROM exercises will increase the mobility of your hip joint. Keeping your hip flexibility will help you perform a variety of everyday tasks more comfortably.Perform these exercises on a regular basis. Check with your doctor prior to starting any exercise routine.
Leg Swings
Leg swings are an ROM exercise for the hip that can be done in warm water. The exercise improves your hip flexion and/or extension. The warm water will help your joint move more easily, states the University of Washington Orthopedics and Sports Medicine. Get into chest-deep water. Stand with your right side against the pool's wall. Hold onto the side with your right hand. Keep your knees straight. Slowly lift your left leg forward to a comfortable height. Hold this position for five seconds. Slowly swing your leg backward. Hold that position for five seconds. Return your leg to the standing position. Relax for five seconds. Repeat this exercise five more times. Rotate your body so that your left side is against the pool's wall. Do the exercise again with your right leg. While doing this exercise, make certain you are moving only your hip and not your neck or waist. Your upper body needs to be straight throughout this exercise.
Exercycling
Use your stationary exercise bike to do a ROM exercise for the hip. Exercycling, a term used by the American Academy of Orthopedic Surgeons, will help you improve your hip mobility and muscle strength. Adjust your seat to the proper level to avoid injury. The correct height for you will be when your knee is almost straight with the bottom of your foot touching the pedal. Start by pedaling backwards for two to three minutes. Relax for one minute. Pedal forward for eight minutes. Do not use any tension when you first start exercycling. As you progress, gradually increase your time and tension. Your goal will be 20 to 30 minutes, three times weekly.
Buddy Stretch
Increase your range of motion by doing a buddy stretch. You will be stretching your entire leg and hip, shoulders, arms and back. Find a friend. You will need either a towel or resistance band for this ROM exercise. Get onto the floor and sit facing your exercise buddy. Place your feet against your partner's feet. Each of you need to grab one end of the band or towel. Slowly pull on the band or towel as you lean backward. When you do this, your buddy will be bending forward. Hold this position for 30 seconds. Slowly return to the upright sitting position. Relax for five seconds. Have your buddy pull on the band or towel as she leans backward. You will be leaning forward. Hold this position for 30 seconds. Slowly return to the original position. Relax for five seconds. Repeat this exercise five times in each direction.
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