After an injury or surgery, a hip conditioning program will help you return to your daily activities and enjoy a more active and healthy lifestyle.
F
ollowing a well-structured hip conditioning program will also help you return to sports and other recreational activities.
Target Muscles:
The muscle groups targeted in this conditioning program include:
- Gluteus maximus (buttocks)
- Gluteus medius (buttocks)
- Hamstrings (back of thigh)
- Piriformis (buttocks)
- Adductors (inner thigh)
- Abductors (outer thigh)
- Tensor Fascia (outer thigh)
Length of program:
This hip conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your hips and thighs. Performing the exercises two to three days a week will maintain strength and range of motion in your hips and thighs.
Getting Started
Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.
After the warm-up, do the stretching exercises shown below before moving on to the strengthening exercises. When you have completed the strengthening exercises, repeat the stretching exercises to end the program.
You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising.
If you are not sure how to do an exercise, or how often to do it, contact your doctor or physical therapist.
