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Hip Joint Stretches

  Method: Lying on your front bend the knee to 90 degrees and then slowly let the foot fall away from the body. Try to keep the knees together and hold the position at the end of your comfortable range. Your physiotherapist will advise if you require additional assistance for the stretch.   Physiotherapy, Injury […]

  Method: Lying on your front bend one knee and then the other to 90 degrees. Slowly and with control let the feet fall the the side but keep the knees together. Pause at the full range of your comfortable movement and then draw the feet back together. You may find it useful to have […]

Muscles: Psoas Major, Psoas Minor, Iliacus, Sartorius, Rectus Femoris & Vastus Lateralis   Methods: Kneel down on one knee and place the foot of the other leg out in front of you with the knee bent. If needed, hold on to something to keep your balance. Push your hips forward. If you have anterior knee […]

    Muscles: Gluteus Maximus & Iliocostalis Lumborum   Method: Lie on your back and pull one knee up to your chest whilst the other is straight on the ground   Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid bouncing when the muscle is cold Stop if the stretch causes pain Perform the stretch in a […]

  Muscles: Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Ilio-Tibial Band & Iliocostalis Lumboram Method: Lie on your back with your legs straight, bend your knees. Put your arms out to the sides then roll your knees over to one side allowing your back and hips to rotate slightly as you do this   Physiotherapy, Injury […]

Muscles: Gluteus Maximus, Piriformis, Gemellus Superior, Gemellus Inferior, Obturator Internus & Obturator Externus   Method: Sit cross-legged. Keep your back straight and slowly lean forwards to the ground   Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid bouncing when the muscle is cold Stop if the stretch causes pain Perform the stretch in a safe environment […]

Muscles: Gluteus Minimus, Gluteus Medius, Tensor Fascia Latae, Sartorius & Ilio-Tibial Band (ITB)   Method: Stand upright and cross one leg behind the other. Lean towards the foot that is at the rear of the other leg. Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid bouncing when the muscle is cold Stop if the stretch causes […]

  Muscles: Psoas Major, Psoas Minor, Iliacus, Sartorius, Rectus Femoris & Vastus Lateralis   Methods: Kneel down on one knee and place the foot of the other leg out in front of you with the knee bent. If needed, hold on to something to keep your balance. Push your hips forward.   Physiotherapy, Injury Prevention […]

  Muscles: Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus, Gracilis   Method: In a sitting position bring the soles of your feet together and bring them towards your groin. Hold onto your ankles and push your knees downwards with your elbows. Make sure to keep your back straight and upright.   Physiotherapy, Injury Prevention & […]

  Muscles: Biceps Femoris, Semimembranosus, Semitendinosus,  Ilio-Tibial Band & Gluteus Maximus   Method: Sit with one leg straight and the other leg crossed over your knee toward your opposite shoulder. Keep your back straight and your shoulders facing forward.   Physiotherapy, Injury Prevention & Fitness Recommendations: Stop if the stretch causes pain Perform the stretch in […]

    Muscle Group: Hip Adductors (Adductor Brevis, Magnus & Longus muscles), Pectineus & Gracilis   Muscle Action: Hip adduction and controls hip abduction eccentrically   Method: Stand with your legs wide apart and keep your feet facing forwards Place your hands on your hips & lean towards one side whilst allowing the knee to […]

Muscle Group: Hamstrings (Biceps Femoris, Semimembranosus & Semitendinosus muscles)   Muscle Action: Hip extension & knee flexion Controls both hip flexion and knee extension eccentrically   Method: Place one heel forward on the floor, on a step or any other raised surface such as a chair Or: Sit down as in the above illustration with […]

Muscle Group: Hip Flexors (Rectus Femoris, Psoas Major, Psoas Minor & Iliacus muscles)   Muscle Action: Hip flexion and controls hip extension   Method: Place your hands on your hips & lunge forward keeping both feet facing in the direction of the stretch Slowly lean back until a stretch is felt on the front of […]

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