Hip exercises
SIDE-LYING HIP ABDUCTION
Benefits: Trains the hip abductor muscles (gluteus medius and minimus) on the uppermost leg.
STANDING HIP ABDUCTION
Benefits: Trains the balance mechanisms involving the hip abductor muscles, thighs, knees, lower legs and ankles.
HIP ELLIPSE EXERCISE
Benefits: A combination of rotatory movement, concentric and ecccentric strengthening work, this helps to counteract stiffness in the hips, and prevent movement limitation.
SIDE-RAISE
This exercise is also called the side plank.
Benefits: Strengthens all the side muscles from shoulder to ankle, including the oblique abdominals and the hip abductors.
ADDUCTOR STRETCH, STANDING
Benefits: A simple stretch exercise for the inner thigh muscles on one leg, to protect the hip and knee on that side.
ADDUCTOR STRETCH, SITTING WITH LEGS STRAIGHT
Benefits: This exercise helps to protect the hips.
ADDUCTOR STRETCH, SITTING WITH FEET TOGETHER
Benefits: Protects the hips by helping to maintain and improve outward rotation in the hips.
HIP ABDUCTOR STRETCH
Benefits: Helps to prevent tightness over the outer side of the pelvis and thigh down to the knee, so can help prevent some problems in the hip and pelvic regions.
