Standing Iliotibial Band Stretch
  • Stand near a wall for support
  • Cross the leg that is towards the wall, behind your other leg.
  • Lean your hip toward the wall, and feel a stretch at the outside of your hip. Hold the stretch for 30 seconds.
  • Repeat with the other leg, then repeat the entire sequence 4 times.

Seated Rotation Stretch
  • Sit on the floor with both legs spread straight in front of you. Cross one leg over the other.
  • Slowly twist toward your bent leg, supporting with your hand behind you.
  • Place your other arm on the side of your bent thigh and support it to twist further.
  • Look over your shoulder and hold the stretch for 30 seconds. Come back to the center.
  • Repeat on the other side. Repeat the entire sequence 4 times.

Knee to Chest
  • Lie with your back on the floor.
  • Lift one leg and bring your knee toward your chest. Grasp your knee or shin and pull your leg in as far as possible.
  • Tighten your abdominals, pressing your spine to the floor. Hold for 5 seconds.
  • Repeat on the other side. Then pull both legs in together. Repeat the sequence 10 times.

Supine Hamstring Stretch
  • Lie on the floor with both legs bent.
  • Lift one leg off the floor and bring the knee toward your chest by clasping your hands behind your thigh below your knee.
  • Straighten your leg and then pull it gently toward your head, until you feel a stretch.
  • Hold this position for 30 seconds.
  • Repeat it with the other leg.

Hip Abduction
  • Lie on your side with your injured leg on top and the bottom leg bent to support.
  • Straighten your top leg and slowly raise it to 45°, keeping your knee straight, but not locked.
  • Hold this position for 5 seconds.
  • Gradually lower your leg and relax it for 2 seconds. Repeat.

Hip Adduction
  • Lie down on the floor on the side of your injured leg with both legs straight.
  • Cross the uninjured leg in front of the injured leg.
  • Raise the injured leg about 8 inches off the floor.
  • Hold this position for 5 seconds.
  • Lower your leg and rest for 2 seconds. Repeat.

Hip Extension (Prone)
  • Lie on your stomach on the floor with a pillow under your hips.
  • Bend one knee at 90°.
  • Lift your leg straight up.
  • Gradually lower your leg down to the floor, counting 1 to 5.
  • Repeat on the other side.

Internal Hip Rotation
  • Lie on your side on a table with a pillow under your head and between your thighs.
  • Bring your top leg forward and lower your foot so that it is below the tabletop.( refer – “start” position). Your bottom leg can be slightly bent for balance.
  • Rotate your hip and lift your foot as high as possible (refer- “finish” position).
  • Gradually lower your leg back to the “start” position, counting to 1 to 5.
  • Repeat the exercise on the other side.

External Hip Rotation
  • Lie on your side on a table with a pillow under your head for comfort. Place your lower arm in front of your body.
  • Bring your bottom leg forward and lower your foot so that it is below the tabletop (refer “start” position). Your top leg must be straight to help you balance.
  • Rotate your hip and lift your foot as high as possible (refer “finish” position).
  • Slowly lower your leg back to the “start” position, counting 1 to 5.
  • Repeat this on the other side.

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