Bouldercentre for Orthopedics & Spine

Boulder Orthopedics Physical Therapy & Sports Medicine

1000 Alpine Ave., Suite 211 • Boulder, CO 80304 • Phone 303.417.1277

BOULDER HIP REHABILITATION EXERCISES - PHASE 1 orthopedics Please perform your rehabilitation exercises under the guidance of your physician or your personal physical therapist.

Isometric Quad Set Pull toes toward knee, tense muscles on front of thigh and simultaneously squeeze buttocks. Keep leg and buttock flat on floor. Hold 5 seconds. Repeat 3 to 5 times per session.

Ankle Circles Slowly rotate the foot and ankle clockwise and counterclockwise. Do 10 rotations in each direction per set.

Straight Leg Raise (Supine) Tighten muscles on front of thigh, then lift leg, keeping knee straight. Keep the hips stable and grounded, do not let the pelvis lift or tilt with the leg movement. Repeat 10 times per set. Do 2 sets per session.

Heel Slide Slide heel toward buttocks until a gentle stretch is felt. Repeat 10 times per set. Do 2 sets per session.

Heel Raise (Sitting) Raise heels, keeping toes on floor. Repeat 10 times per set. Do 2 sets per session.

Isometric Gluteals Tighten buttock muscles. Hold 5 seconds. Repeat 3 to 5 times per session.

Terminal Knee Extension With knee over bolster, straighten knee by tightening muscles on top of thigh. Hold momentarily, and then slowly return to start position. Keep bottom of knee on bolster. Repeat 10 times per set. Do 2 sets per session.

Hip Abduction / Adduction with Extended Knee (Supine) Bring leg out to side and return. Keep knee straight. Do not cross midline. Repeat 10 times per set. Do 2 sets per session.