Home exercise sheet

Hip pain

Vinys

Move slowly and stay in a range that feels comfortable. Mild stretch or effort is fine; sharp pain is a signal to stop.

1. 

   1. Glute bridge

   10 slow lifts

   1. Lie on your back with your knees bent
   2. Breathe out and press your feet into the floor
   3. Lift your hips just a few centimetres
   4. Lower slowly, one bone at a time
2. 

   2. Bird-Dog

   5 each side

   1. Set up on hands and knees in a neutral back
   2. Reach one arm forward and the opposite leg back
   3. Keep both hips level throughout
   4. Make the range smaller if the middle wobbles
3. 

   3. Gate pose

   30 seconds each side

   1. Kneel on one knee with padding underneath
   2. Stretch the other leg out to the side
   3. Reach the opposite arm overhead
   4. Bend directly to the side over the extended leg
   5. Then change sides
4. 

   4. Chair pose

   5 slow reps

   1. Sit toward the front of a firm chair
   2. Lean your chest forward over your knees
   3. Press through your feet and stand up
   4. Sit back down slowly
5. 

   5. Clamshell

   10 to 12, sore hip up

   1. Lie on your side with your knees bent to roughly forty-five degrees
   2. Keep your feet together and lift the top knee
   3. Lower with control and repeat