Created by Peter Schultz MSPT, OCS, CSCS of Dynamic Sports Physical Therapy
(and fellow surface hippy)
To download the latest PDF version click here
Pre-op exercises to do to strengthen your hip prior to hip surgery.
Foam Roller Piriformis
Sit on foam roller. Cross right leg over left and lean to right side. Roll in different directions until you find a tender spot. Hold 30 seconds. Reat on opposite side.
Foam Roll - TFL
Find a tender spot just below the top of your pelvic bone. Hold 30 seconds
Foam Roll - Quad
Lie the roller on the front of your thigh. Roll from your hip to your knee. Stop for 20-30 seconds on each tender spot
Foam Roller - Adductor
Single Leg Bridge
Lie on your back with knees bent. One foot should be on the floor and the other in the air. Tighten your stomach and buttock and lift your pelvis off the floor. Hold 3 seconds. Repeat 15x each leg.
Hip Abductor - Clamshell
Place resistance band just above knees. Lie on side with head supported and knees bent. Slightly raise top leg and rotate your hip/knee toward the ceiling without rotating the pelvis. Repeat 10 times.
Place resistance band just above knees. Begin on hands and knees. Raise one knee out to the side and slightly back. Repeat 10 times.
Squat with Band
Place band just above knees and stand with feet shoulder width apart. Perform squats without allowing your knees to come togethe. Repeat 15x
Hip Abductor - Lateral Stepping
Place band around ankles. Walk sideways stepping as wide as possible. Control the following leg from snapping in when you step together. Walk 25 feet each direction.
Single Leg Balance with Flexion
Stand on one leg with knee slightly bent and in good alignment with hip and foot. Raise the opposite knee front to back and side to side while maintaining balance. Repeat 10x each direction.
Single Leg Balance with Rotation
Stand on one leg with knee slightly bent in good alignment with hip and foot. Raise the opposite knee and rotate your leg out to the side and back to the front while maintaining balance. Repeat 1x each leg.
Start lying on stomach. Lift your body up onto forearms and toes. Keep your back glat and your pelvis tucked in. Hold 20 seconds. Repeat 3 times.
Start by lying on your side and propped up onto your elbow. Raise your hipsp so your body is in a straight line. Try to raise your free arm overhead. Hold 20 seconds. Repeast 2 times each side.
Lie on your back with your abdominals tight. Lower you Right arm over your head and Right leg toward the floor. Return to starting position and repeat with the Left arm and leg. Repeat 10 times each side, alternating
For more information you can contact Peter
Schultz MSPT, OCS
133 E 55th Street
New York, NY 10022