Exercises For Hip Adhesions

Exercises for Hip Adhesions

Jan 21, 2011 | By Nick Ng

Hip adhesion is the stiffness and immobility of the hip joints caused by tight connective tissues surrounding the joints, according to physical therapist Gray Cook, author of "Athletic Body in Balance." Hip immobility decreases your hips' range of motion which can cause knee pain, back pain and a loss of balance. Performing dynamic stretching exercises can loosen the joint and should be part of your warm-up before exercising.

Three-Point Hip Rotation

Kneel on the ground on your hands and knees with your hands below your shoulders and your knees below your hip joints. Lift your left knee off the ground and bring it toward your chest. Rotate your knee out to your left and extend the left leg behind you without moving your spine or rotating your pelvis. Bring the knee toward your chest again. Perform 10 rotations counter-clockwise and 10 rotations clockwise on each hip.

Active Hip Extension

Stand with your feet together and step back with your left leg, keeping both feet pointing forward. Raise your left arm above your head at the same time. Hold the stretch for two seconds, then step forward to the starting position. Keep your torso upright, and do not hyper-extend your lower back. Perform 10 reps per side for two sets. Raise your right arm when you step back with your right leg. Perform an extra set on the hip that feels tighter in each session until both sides feel equal, recommends physical therapist Chris Frederick, coauthor of "Stretch to Win."

Active Frog Stretch

Lie on your back with your arms out to your sides. Place the soles of your feet together and bring your heels toward your groin as close as you can. Relax your knees and hold the stretch for three deep breaths. Bring your legs up so that your feet are on the floor. Push your knees in together for one second, and resume the stretching position in your inner thighs and groin. Perform 10 reps for two sets.