A dislocated pelvis occurs when your thighbone slips out of the joint – usually in a backward motion. A considerable amount of force is needed to push the bone out of what is a very stable joint, and the most common causes of a dislocation are a fall from a high height or extreme impact, as in a car accident. Rehabilitation exercises to strengthen your hip muscles should only be started once you can move the hip without pain.
Pelvic Bridge
A hip dislocation is extremely painful, and recovery can take several months. During that time, it is important to start with the most basic hip exercises and only progress once they can be performed pain free. Lie on your back with your knees bent, feet on the floor, with arms down by your sides. Contract your buttock muscles and slowly lift your hips off the floor. The aim is to raise your hips so they form a straight line from your knees down to your shoulders. Hold for a few seconds at the top of the movement, then slowly lower and repeat.
Side Leg Raises
This is a slightly more advanced exercise that requires you to lie on your uninjured side so that the damaged hip is on top. Stretch your bottom arm out above your head and rest your lower ear on it, then place your top hand on the floor in front of you for support. Keeping both toes and knees pointing directly ahead, engage your injured hip muscles to slowly lift the leg a few inches in the air. Hold for a couple of seconds, then lower and repeat 10 times.
Kickbacks With Resistance
Using a resistance band for this exercise increases the intensity of the movement. Stand on the middle of the band with both feet and take hold of an end in each hand. Hold the band firmly to maintain tension, then transfer your weight to your uninjured leg and lift your other foot off the ground. Tighten your butt muscles to draw the injured leg backward, slightly out to the side, going as far as you can while maintaining an upright posture. Hold in the extended position for a second, then return to the start and repeat.
Single Leg Squats
This is an advanced rehabilitation exercise, so it should only be attempted in the later stages of recovery. Position a Swiss ball between your lower back and a wall, then position your feet about shoulder width apart and slightly in front of your hips. Transfer your weight onto your injured leg and lift your other foot off the floor. Slowly squat down as far as you can, then roll back up the ball to the standing position. Make sure your knee doesn’t bend beyond 90 degrees or push over your toes in the squat position.
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