Lateral hip exercises

What is needed - Bed/flat surface Holding on to a surface for balance slowly step from side to side trying to maintain an upright posture throughout.  

What is needed: Bed/Flat surface Lie on your side with your knees bent and your hips stacked one on top of the other. Keep your ankles together while slowly raising your top knee off your bottom knee. Hold this position for a couple of seconds and then slowly lower your knee back down to the starting position Only open the knee as far as you can without letting the hips rock back.

What is needed: A chair Use the back of a chair or table for balance keep your hips facing forward and your back straight. Swing your affected leg out to the side keeping your knee straight.

What is needed: Bed/Flat surface Lie down with your knees bent and feet flat on the bed. Keep your arms at your side with your palms facing down. Lift your hips off the bed until your knees hips and shoulders form a straight line hold your bridge position for a couple of seconds before slowly lowering back down to the bed.

What is needed: A chair and resistance band Use the back of a chair or table for balance. Tie a resistance band to the chair leg and around your affected leg. Keep your hips facing forward and your back straight swing your affected leg out to the side keeping your knee straight you can do this exercise with or without a resistance band depending on difficulty.  

What is needed: Bed/flat surface and theraband Loop the resistance band around your thighs so that it sits just above your knees. Lie on your back with your knees bent up and your feet flat on the bed lift your hips off the bed until your knees, hips and shoulders form a straight line. Meanwhile gently pushing your knees outwards into the resistance band hold this bridge position for a few seconds before slowly lowering back down onto the bed.

What is needed: Bed/Flat Surface Lie on your side with your legs out straight and your hips stacked one on top of the other. Slowly lift your top leg up and down.

What is needed: Theraband Tie some theraband around your ankles. Stand with your feet hip-width apart and your knees slightly bent. Then side step in either direction try not to let the tension out of the band.

What is needed: Bed/flat surface and theraband Loop some theraband and place it around your thighs just above your knees. Lie on your side with your knees bent and your hips stacked one on top of the other. Keep your ankles together while slowly lifting your top knee off your bottom knee against the resistance of the band. Hold this position for a few seconds then slowly lower your knee back down to the starting position, only open your knee as far as you can without letting your hips rock back.