Athletes whose exercise program places severe demands on their hips are in danger of injuring their labrum, a circular cartilage structure that surrounds the hip socket. According to the University of Wisconsin School of Medicine and Public Health, the labrum seals the hip joint and distributes joint stress. It also provides the stability for walking. When these muscles are torn or damaged, your doctor or physical therapist can teach you exercises to maximize hip range of motion and strength, as well as improve stability.
Kneeling Stretch
Place an exercise mat on the floor and kneel down with your back straight. With your left knee flat on the mat, step forward with your right foot. Place your hands on top of your right thigh. Slide your back leg behind you until you feel the stretch in the front of your hip. To maximize the stretch, push your hip forward, straighten your body, and put your hands on your left knee. Hold this position for 10 seconds and repeat with your right knee on the floor.
Hip Extension
Hip extension exercises stretch the hip and also strengthen the muscles that stabilize the hip and pelvis. Place your hands and knees on the floor, keeping your spine in a neutral position. Next, extend one leg back making it parallel to the floor. Find your balance, then reach out with the opposite arm. Hold for 10 seconds, then repeat on the opposite side.
Adduction
According to Pilates-Back-Joint-Exercise.com, adduction is the motion of bringing a body part back to the center of the body. With hip exercises, the adduction is the swinging of the leg to the mid-line of the body. First, stand straight and swing your leg out to the side and then back across your body with your heel going in front of your toes on your standing foot. Another alternative is to lie on your side with your hips and shoulders stacked, top leg bent over the bottom leg. Lift your bottom leg up towards the ceiling, keeping your leg extended and your foot flexed. Do each of these exercises 10 times with each leg.
Abduction
Abduction is a motion that takes a body part away from the mid- line of the body, according to Pilates-Back-Joint-Exercise.com. These exercises require you to swing your leg away from the mid-line of the body. Standing straight, swing your leg out to the side as far as you can while remaining completely vertical, then bring your leg back to standing position. You can also accomplish the same stretch lying on your side, hips and shoulders stacked. Lift your top leg upwards, keeping your hips aligned, then flex your foot and bring it straight down over the other leg. Do this exercises up to 10 times on each side.
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