1) Flexion stretch :- Lie on your back on the floor, preferably on a mat. Bring your right knee up and clasp both hands around it. Now, take the point of your knee in as large a circle as possible, particularly emphasising the part of the circle when your knee is pointing towards the opposite shoulder. Repeat with the other leg and each leg 5 times.
Useful for :- Hips with poor range of movement especially early arthritis.
2) Rotation stretch:- Lie on your back on the floor, preferably on a mat. Flex your right knee so that your right foot is level with your left knee. Leaving your foot in the same place, drop your knee gently outwards until you feel the stretch on the inside of your thigh. Take a deep breath and as you exhale, relax and let the weight of the leg stretch the hip further. Repeat 5 times and then with the other leg.
For inward (internal) rotation let the knee drop inwards and follow the same process, feeling the stretch in the buttock muscles.
Useful for:- Increasing rotation in early arthritis of the hip.
The self help exercises presented here are offered as examples of what may be of value to patients. Exercises are of most use when they are prescribed in relation to a specific diagnosis and as part of a treatment plan. The number of repetitions and the frequency with which they are carried out will be different for each patient. Andrew Gilmour and Associates suggest that you should visit a properly qualified clinician before embarking on a exercises.