SUPINE HAMSTRING STRETCH
- Lie on the floor with both legs bent.
- Lift one leg off the floor and bring the knee toward your chest by clasping your hands behind your thigh below your knee.
- Straighten your leg and then pull it gently toward your head, until you feel a stretch.
- Hold this position for 30 seconds and Repeat it with the other leg.
HIP ABDUCTION
- Lie on your side with your injured leg on top and the bottom leg bent to support.
- Straighten your top leg and slowly raise it to 45°, keeping your knee straight, but not locked.
- Hold this position for 5 seconds.
- Gradually lower your leg and relax it for 2 seconds. Repeat.
HIP ADDUCTION
- Lie down on the floor on the side of your injured leg with both legs straight.
- Cross the uninjured leg in front of the injured leg.
- Raise the injured leg about 8 inches off the floor.
- Hold this position for 5 seconds.
- Lower your leg and rest for 2 seconds. Repeat.
HIP EXTENSION (PRONE)
- Lie on your stomach on the floor with a pillow under your hips.
- Bend one knee at 90°.
- Lift your leg straight up.
- Gradually lower your leg down to the floor, counting 1 to 5.
- Repeat on the other side.
Get Second Opinion from Expert Ortho Surgeon
Dr. Ram Pradeep Konakalla is one of the Best Orthopaedic Surgeon in Hyderabad | Joint Replacement Surgeon | Pain Management Specialist | Foot & Ankle Surgeon
2/3 RT, Opp. Post Office, Vijaya Nagar Colony, Masab Tank, Hyderabad, Telangana 500057
dr.ramkonakalla@gmail.com
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