The hip is one of the primary weight-bearing joints in the body, joining the pelvis and femur. It also contains numerous tendons and ligaments that stabilize the pelvis and trunk, and provides full range of motion including flexion, extension, abduction, adduction and rotation in the hips. The hip muscles can become damaged as a result of a direct blow or contusion to the muscle, overstretching or an overuse injury. Regular exercise is important in increasing circulation to the hips and repairing the damaged tissue. Your physician will recommend some exercises to target and strengthen the hip flexor muscles as well as restore flexibility and range of motion to the hips.
Dumbbell Lying Hip Abduction
This exercise strengthens the hip-flexor muscles, helping to restore flexibility and range of motion in the hips. Begin by lying sideways. Straighten both legs and support your head with the arm on the side of the body you are lying on. Grab a dumbbell with the hand on the top side of your body, extend that arm along the top side of your body and position the dumbbell along the side of your upper thigh. Engage your hip and thigh muscles and begin to abduct or raise your top, weighted leg away from the ground. Continue this abduction so that your top leg forms a 45-degree angle with the ground. This should be a slow and controlled movement. At the apex of this lift, hold for three seconds. Return your leg to starting position and repeat 10 more times. Repeat this exercise on your other leg.
Knee to Chest
A muscle strain, nerve irritation or a medical condition such as arthritis cause hip pain and reduce your mobility. This exercise stretches the three hip flexor muscles, the rectus femoris, iliopsoas and sartorius, helping to reduce the pain and inflammation, and to restore range of motion. Begin by lying backward on a flat surface and extending both legs directly ahead. Place both hands underneath your right thigh, bend your right knee and slowly begin to bring your leg towards your chest. At the apex of this flexion, hold for five seconds. Relax and return your leg to the starting position. Perform one set of 10 repetitions on both legs to reduce hip pain and improve mobility in the hip joint.
Psoas Stretch
Begin by standing upright with both legs at shoulder width. Step forward with your right leg, taking care to not move your back leg. Bend your right knee so that forms a 90-degree angle with the ground and place both hands on your waist. Bend the knee of your hind leg and bring the knee down so that it touches the ground and your shin is completely parallel to and laying against the floor. While keeping your torso straight, contract your gluteal muscles, lean forward by tilting your hips and press the front of your hind foot against the floor. You should feel a stretch in the front of your hips. Hold this position for 15 seconds and relax. Perform one set of five repetitions on both hips to stretch iliopsoas muscle, improve flexibility and restore movement in the hips.
Straight Leg Lift
Begin by lying backwards or supine on a flat surface. Extend both legs directly ahead and place both arms at your side. Contract your quadriceps or front thigh muscles, keep your knee straight and slowly lift your right leg 10 inches off of the ground. At the apex of this leg lift, hold for 10 seconds and slowly lower your leg back to the starting position. Perform one set of 10 repetitions on both legs.
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