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.

Hip exercises

Exercise 1: Glute Bridges (Simple)

Good for:

Targets:

Equipment Needed:

Instructions:

Progression:

Post-Exercise Feel:

Precautions:

Exercise 2: Seated Marches (Simple)

Good for:

Targets:

Equipment Needed:

Instructions:

Progression:

Post-Exercise Feel:

Precautions:

Exercise 3: Single-Leg Glute Bridges (Moderate)

Good for:

Targets:

Equipment Needed:

Instructions:

Progression:

Post-Exercise Feel:

Precautions:

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