Healthcare Services and Programs

Play Video: Leg Raise

Single Leg Raise - Abduction

Recommended reps: 20 (each side)
Lie on your side, stack your hips and extend both legs. Rest your lower arm under your head. Slowly lift the top leg keeping the feet and knees pointing forward. Raise the leg until you feel tension along the outside of your leg, then lower. You should feel this along outside of the hip and thigh. Repeat on both sides..

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Play Video: Steamboats

Steamboats

Recommended reps: 20 (each leg)
Equipment needed: exercise band
Make sure you keep the leg attached to the band straight, your foot flexed, and a slight bend in the standing leg to help keep your balance. For abduction, you should feel this along the outside of your hips and thighs. For extension, you should feel it on the back of your thighs. For abduction, you should feel this along the inside of your hip and thigh. Lastly, for flexion, you should feel this on the front of your hip and thigh. Repeat on both legs.

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Play Video: Hip Hikers and Step Downs

Hip Hikers and Step Downs

Recommended reps: 30 (each side)
Equipment needed: stepping stool
Hip Hikers

  • Make sure your hips are pointed forwards. Slowly raise the hip that you are not standing on above the height of the other. Make sure you don’t lean your trunk forward. This is a very small movement, so be sure your core stays stable and solid. Repeat on both sides.
Step Downs
  • Make sure you are pushing your weight through your heel and sitting back with your backside. Keep your knee and toes pointed straight ahead, and lightly tap the floor with the heel of your foot. Repeat on both sides.

 

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Play Video: Vector Reaches

Vector Reaches

Recommended reps: 20 (each leg)
First, make sure you get your balance. Then, reach forward, to the side, and to the back, lightly tapping as far away from your base foot as you can. Slightly bend your knee, but be sure it stays in line with your toes. You should feel this all throughout your hips. Repeat on both legs.

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Play Video: Bridge with Knee Extensions

Bridge with Knee Extension

Recommended reps: 20 (each leg)
Push through your heel as you lift your hips even with your knee and shoulder, so that your body is in a straight line. You want to be able to feel that you are pushing down with your heel into the ground. This should be felt in the back of your thigh and in your backside. Repeat on both legs.

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Play Video: Planks

Planks

Recommended Goal: hold for 30-90 seconds with good form.
Front Plank

  • Lift your hips up until your body is in a straight line. Tighten your abs and rotate your tailbone under so you have a slight curve across the back of your spine. You should feel this in your abs. Hold until you lose form.
Side Planks
  • Keep your upper body aligned with your trunk. Lift your hips into a straight line with your shoulders and feet. You should feel this along the sides of your abdomen. Hold until you lose form. Repeat on both sides.

 

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Play Video: Grab a Pen

Grab a Pen

Recommended reps: 20 (each leg)
Keep your standing leg straight, and reach out with the same arm as the leg that is lifted behind you. Bend at your hips, keeping your back straight. You will feel this in the back of your thigh and buttock. Repeat on both legs.

Watch Now: Grab a Pen
Play Video: Clam

Clam

Recommended reps: 30 (each side)
Equipment needed: resistance band (optional)
Make sure you are totally on your side. The side of your leg should be facing the ceiling. Avoid rolling your hips forward or back. Keep your heels together while you slowly raise and lower your leg. For a challenge, you can add a resistance band. You should feel this in the outside of your hips and thighs. Repeat on both sides.

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Play Video: Stretches

Stretches

Hip Flexor Stretch

  • Make sure your front knee stays at a 90 degree angle. You don’t want your knee to go past your toe. Keep your chest up and push forward at your hips. You should feel this in the front of the back leg. Repeat on both legs.
Hamstring Stretch
  • Make sure the front leg stays straight and your foot is facing the ceiling and flexed. With your back straight, lean forward at the hips. You should feel this in the back of your leg. Repeat on both legs.
Piriformis Stretch
  • Lie on your back and cross one ankle over the other knee. Grab behind the knee and pull that leg towards you while you push the other knee away. You should feel this in the outside of your hip and buttock. Repeat on both legs.
Heelcord Stretch
  • Keep your heel down and your toes pointed straight ahead. Keeping your back straight, lean forward at the hip towards the wall.

 

Watch Now: Stretches