Hip extensors with band
Using rehabilitation band, attach one end to a fixed point and the other to the ankle of the leg to be worked. Gently pull backwards against the resistance of the band. Repeat until you feel the muscle getting tired. Aim for three sets. Repeat this exercise every day, aiming to gradually improve every few days.
Hip extensors on all fours
Start on all fours and extend one leg out behind you. This will mobilise the hip joint and Sacro-iliac joint as well as work the larger muscles of the hip. The same principles apply to this exercise as stated above.
Do not over do these exercises. You do not need to be straining to force the last one out. More benefit will be gained by simply getting the muscles to work and then stretching them.
Hip flexors
With rehabilitation band lift the knee forwards and upwards against the resistance. Repeat until you feel the muscles working. Aim for three sets. Repeat this exercise every day, aiming to gradually improve every few days.
Hip flexors without resistance
Lift the knee forwards and upwards as above but without resistance. Aim to keep the ankle firmly tucked in under the buttocks as the knee comes up. You may have to do a few more repetitions to feel this one working (around 20-30), or use an ankle weight. Aim for 3 to 6 sets per day.
Dog leg exercise
This exercise involves starting on your hands and knees and lifting your leg slowly backwards and out to the side (like a dog!).
- If it hurts, don't do it.
- Start with 3 sets of 10 repetitions with a minute between each.
- Initially these exercises can be done twice a day. As the intensity (no. of reps) increases, once a day may be sufficient.
- Always preceded and follow each session with a thorough stretching session. You will find you are far more able to stretch after the muscles have been worked.
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