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Hip Rotations

Moving the hip in this way will improve circulation and promote regulation of synovial fluid, which helps lubricate and nourish the hip joint. These exercises will also strengthen and relax the muscles surrounding the hip, helping to reduce strain. There are a variety of movements outlined below to support people at different stages and abilities. If in doubt start with the first set of movements and work your way towards the later movements.

Lying on your back

  1. Lie on your back with your knees bent and feet on the floor.
  2. Use both hands to bring the right knee up to your chest and passively rotate your right hip in small circles. Your arms are doing most of the work and your leg is just going along for the ride.
  3. Place your right foot back down on the floor and bring the left knee up to your chest and repeat the small circles with that hip.
  4. Now hold both knees with your hands and passively rotate both hips together.
  5. Repeat steps 2-4 making larger and larger circles.

Lying on your side

  1. Lie straight on your left side with your head resting on a pillow and your right leg on top of your left leg.
  2. Raise the right leg straight up into the air as high as you can and make 10 small circles in one direction i.e towards the front.
  3. Than perform 10 small rotations in the opposite direction i.e towards the back.
  4. Rest the leg for 5 deep breaths then repeat steps 2 and 3 except with larger circles
  5. Change sides and repeat steps 2 to 4

Sitting in a Chair

  1. Sitting in a chair with the feet shoulder width apart, place your hands on your hips and rotate the pelvis 10 times in each direction.
  2. Transfer you weight to your left hip and rotate 10 times in each direction.
  3. Now transfer the weight to your right hip and rotate 10 times in each direction.
  4. Turn sideways onto the edge of your chair, so that only one buttock is bearing the weight.
  5. Rotate 10 times in each direction, then change sides and repeat.
  6. Repeat steps 1- 5, but try doing different circle sizes when rotating.

Hula

  1. With feet shoulder width apart, place your hands on your hips and rotate the pelvis 10 times in each direction.
  2. Transfer your weight to your left leg and rotate 10 times in each direction.
  3. Now transfer the weight to your right leg and rotate 10 times in each direction.
  4. Repeat sequence, but try doing different circle sizes when rotating.

Standing Leg Rotations

  1. Facing the object, such as a chair, lift your left leg up and over, touch the floor then lift it back over the chair again.
  2. Repeat 10 times, and then do the same for the right leg.
  3. Facing the object, turn sideways (90 degrees) to the chair.
  4. Raise the left leg up over the object until the foot comes back to centre, then take the leg back up and over again.
  5. Repeat 10 times, and then do the same for the right leg.
  6. Whilst performing steps 4 and 5 make sure your toes do not point towards the ceiling,  Instead, the foot should be on its side so that when you move the leg in the forward direction, the toes are leading and when moving backwards the heel is leading.

It is essential you rotate your leg over an object that feels comfortable. Failure to do so will put excessive strain on the other leg and cause you to recruit muscles not needed for this task. Some individuals may use an object low to the ground such as a shoe, whilst others may use the seat of a chair or over its back rest.