Hip exercises
Exercise 1: Glute Bridges (Simple)
Good for:
Strengthening the glutes and improving hip stability post-surgery.
Targets:
Glutes, hamstrings, lower back.
Equipment Needed:
None, just a mat.
Exercise Band (optional)
Instructions:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Tighten your core and press your heels into the ground as you lift your hips towards the ceiling.
- Hold the bridge position for 5 seconds, then slowly lower your hips back down.
- Perform 10-15 repetitions, working up to 2-3 sets.
Progression:
As you get stronger, increase the hold to 10 seconds or add a resistance band around your thighs for additional intensity.
Post-Exercise Feel:
You’ll feel the back of your legs and lower back working. If you experience pain in your hips or lower back, stop and consult your physiotherapist.
Precautions:
Ensure your hips and back move in a controlled manner. Avoid arching your back excessively, and stop immediately if you feel sharp pain.
Exercise 2: Seated Marches (Simple)
Good for:
Activating the hip flexors and improving coordination after surgery.
Targets:
Hip flexors, lower back, core.
Equipment Needed:
None, just a chair.
Instructions:
- Sit on a sturdy chair with your feet flat on the floor.
- Lift one knee towards your chest in a marching motion, then lower it back down.
- Alternate legs, lifting each knee for 10-15 repetitions.
- Perform 2-3 sets on each leg.
Progression:
For added intensity, hold a small weight or place light ankle weights for resistance.
Post-Exercise Feel:
You may feel a mild effort in your hip flexors and core. If it becomes uncomfortable or painful, ease back and check in with your physiotherapist.
Precautions:
Maintain good posture and avoid leaning back while performing the exercise. Stop if sharp pain occurs or if discomfort persists.
Exercise 3: Single-Leg Glute Bridges (Moderate)
Good for:
Strengthening the glutes and hamstrings, improving pelvic and hip stability post-surgery.
Targets:
Glutes, hamstrings, lower back.
Equipment Needed:
None, just a mat.
Instructions:
- Lie on your back with your knees bent and feet flat on the floor.
- Extend one leg straight out, keeping the other foot on the floor.
- Press through the heel of the bent leg to lift your hips off the ground, keeping the extended leg straight.
- Hold for 3-5 seconds, then lower your hips down.
- Perform 8-10 repetitions per side, working up to 2-3 sets.
Progression:
As you improve, hold the lifted position for 10 seconds or add resistance with a band around your thighs.
Post-Exercise Feel:
You’ll feel your glutes and lower back muscles working harder. If you experience any sharp pain in your hips or back, reduce the reps and consult your physiotherapist.
Precautions:
Ensure your body stays stable during the exercise. Avoid arching your back excessively, and stop immediately if sharp pain occurs.