PDFThe muscles work concentrically as you lift the leg, and eccentrically as you control the reverse movement. These muscles are important for activating the hip joints and keeping the pelvis level during walking. They help to prevent faulty mechanics at the hips which might contribute to wear-and-tear degeneration or osteoarthritis.
Position: Lie on your side, with a pillow between your knees for greater comfort.
Movements: Lift your uppermost leg a little way, keeping your hip well forward and your knee locked straight. Hold for a count of two, then slowly lower.
Repetitions and frequency: 5-10 times, on each side in turn, 1-2 times a day. If one side is weaker, do more repetitions for that side.
Note: Avoid pain. Keep your hips well forwards and your legs in line with your trunk and head. Look straight ahead, do not look down towards your feet. Breathe evenly throughout the movement. In the early stages following a hip problem, if lifting the leg up is too difficult, just try to start the movement, lifting the leg very slightly off the supporting pillow - but only if this is painless.
After injury: The hip abductors can be weakened through direct injury, or through inactivity, perhaps following a back problem or a leg injury which has prevented walking or caused a limp. Following any hip problem, the muscles must recover their function, so the exercise should be done as soon as it is comfortable. After hip replacement surgery, turning over into the side-lying position can be difficult, and should only be done when the surgeon allows it, preferably with the help of the physiotherapist at first.
Movements: Lift your uppermost leg a little way, keeping your hip well forward and your knee locked straight. Hold for a count of two, then slowly lower.
Repetitions and frequency: 5-10 times, on each side in turn, 1-2 times a day. If one side is weaker, do more repetitions for that side.
Note: Avoid pain. Keep your hips well forwards and your legs in line with your trunk and head. Look straight ahead, do not look down towards your feet. Breathe evenly throughout the movement. In the early stages following a hip problem, if lifting the leg up is too difficult, just try to start the movement, lifting the leg very slightly off the supporting pillow - but only if this is painless.
After injury: The hip abductors can be weakened through direct injury, or through inactivity, perhaps following a back problem or a leg injury which has prevented walking or caused a limp. Following any hip problem, the muscles must recover their function, so the exercise should be done as soon as it is comfortable. After hip replacement surgery, turning over into the side-lying position can be difficult, and should only be done when the surgeon allows it, preferably with the help of the physiotherapist at first.
