Double Hip Rotation Exercise

Caution: (Don't do this exercise if you have had a hip replacement, unless your surgeon approves.)

The double hip rotation exercise stretches the outer muscles of hips and thighs.

  1. Lie on your back with the knees bent and the feet flat on floor.


  2. Keeping your shoulders on the floor, with your knees bent and together, gently lower both knees to one side as far as possible without forcing them.


  3. Hold the position for 10 to 30 seconds, then bring knees back to center and repeat on opposite side.


  4. Repeat 3 to 5 times on each side.



Summary:
  • Don't do this exercise if you have had a hip replacement, unless your surgeon approves.
  • Lie on floor, knees bent.
  • Keep shoulders on floor at all times.
  • Keeping knees together, lower legs to one side.
  • Hold position.
  • Return legs to upright position.
  • Repeat toward other side.


Last Editorial Review: 2/10/2003