How to Increase Hip Joint Range of Motion
- 1). Start with easier exercises. While you are on bed rest after hip surgery or resting to recover from a sprain or pull, try exercises when you're in bed. Use your ankle to help your hip. Push your foot up and down slowly every 5 to 10 minutes. With the ankle rotations, move your ankle back and forth. That means your ankle should move inward toward your other foot then move outward. Relax. Repeat a total of five times in each direction three to four times a day.
While in bed, you can try bed-supported knee bends. Slide your heel back until your knee is bent. Make sure your heel remains on the bed. However, your knee should not roll inward. Repeat 10 times. You can perform this exercise three to four times a day. - 2). Stretch other areas to improve range of motion in your hip. For an abduction exercise, rest on your back and then move your leg, as far as you possibly can, out to the side. Then move it back to the starting position. Relax. You can repeat this exercise about 10 times for 3 to 4 times a day.
While still on your back, try the buttock contraction 10 times. Tighten your buttock muscles, then hold until the count of 5 and relax. You can do this exercise three to four times a day. - 3). Stand to improve your hip's range of motion. Perform these exercises as you hold on to a hard surface like a table or the back of a chair 3 to 4 times a day, for a total of 10 times each. With the standing hip extensions, lift your leg. Slowly move it backward. Keep your back straight. Hold until you count to 3 and then return your foot to the floor.
Lift your leg toward your chest when you perform the knee raise. Make sure, however, that you don't lift your knee higher than your waist. Count to 3 and then bring your leg down and relax.
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