Hip Strengthening and Rebalancing Exercise

Do you have tight hips? Chronic hip pain or soreness? Often there are imbalances in the strength and tightness of the muscles around the hip. Try our simple hip strengthening exercise for balancing the hip - strengthening the internal rotators and opening up the buttock region. This will help you feel better and your hips be more open and relaxed and more balanced.

Hi this is Dana Ranahan from Body Works Sports Physiotherapy and today I’m going to show you a little hip strengthening exercise. So do you get tightness in your hips from sitting all day? This is a great exercise you can do at home to help open up some of the tension across the back of the hips. Some people get quite tight across the back of the hips so they’ll feel some tension or pain the the gluteal area or in the buttock region. So in this position we have the patient lying down with a pillow underneath their low back to try to keep the back neutral and I’ve given her a little soft ball between the knees to work on keeping alignment of the knees so that they stay in line with the hips. You could use something like a little towel here if you don’t have a ball and then I’m going to get her to bend her knees up, now you can only do this if you can bend your knees without your back arching too much. So if it feels too tight through your thighs you have to be a little careful doing this exercise. Then we’re going to take a little piece of theraband or stretchy band and wrap it around her ankles and now I’m going to get her to do a little bit or work at pulling her heals apart. So breathing out, engaging her core muscles and pulling her feet away. So working on strengthening into internal rotation of the hip and this is a very difficult exercise. So I would encourage you not to push too heavy into tension and there’s not a huge motion here with the tension we have on the band. So we’re trying to get muscle activation, working back and forth through repetition to fatigue, and probably you’ll get to about 8 to 10 repetitions, maybe even sometimes less than that and then take a short rest, we usually aim to 2 to 3 sets. So give this a try a t home and if you have any other questions contact us at our website or give us a call, www.body-works.ca