For a full recovery after knee or hip replacement, it is important to perform regular exercises to restore strength and mobility to your knee or hip and have a gradual return to everyday activities. Try these hip flexor stretches to get you on the way to better health and movement.
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#1 – Bridge on the Bed
Lie on your back on the bed or floor, with your arms either on your chest or at your sides and relax your upper body. Bend your knees and flatten your feet on the bed. Engage your core and push from your heels to lift your hips up. Hold this position for 20 seconds. Return to the starting position and repeat the movement.
Bridge on the Bed
Start with one set of 2 repetitions, holding for 20 seconds. Perform the exercise in a smooth, controlled movement with a good hold at the end. The intensity is light. The purpose of this exercise is to stretch out the hip flexors.
#2 – Bridge With Pillow Under Hips
Lie on your back on the bed or floor with your knees bent and feet flat on the bed. Place your arms either on your chest or at your sides, relaxing your upper body. Place a pillow under your hips. Engage your core and straighten one leg out front, holding this position for 20 seconds. Return to the starting position and repeat the movement on the opposite leg, alternating sides. To intensify the stretch, you can add more pillows beneath your hips.
Bridge With Pillow Under Hips
Start with one set of 2 repetitions on each side, holding for 20 seconds. Perform the exercise in a smooth, controlled movement with a good hold at the end. The intensity is light. The purpose of this exercise is to stretch the hip flexors lightly.
#3 – Bridge
Lie on your back on the edge of the bed, maintaining proper alignment with your head, shoulders and hips. Tighten your core and bring one knee toward your chest. Use your hands to pull your knee closer to your body, letting your opposite leg hang over the edge of the bed. Hold this position for a couple of seconds. Relax and repeat the movement on the opposite leg, alternating sides.
To intensify the stretch, lie on your back more off towards the edge of the bed.
Bridge
Start with one set of 2 repetitions on each side, holding for 20 seconds. Perform the exercise in a smooth, controlled movement with a good hold at the end. The intensity is light. The purpose of this exercise is to stretch out the hip flexors.
#4 – Prone Toe Knee Extension
Lie on your stomach on the bed or floor, resting your forehead on your hands and maintaining proper alignment with your head, shoulders, hips and legs. Come on your toes, straightening out your leg and contracting your glutes and hamstrings. Hold this position for 20 seconds. Relax and repeat the movement on the opposite leg, alternating sides.
Prone Toe Knee Extension
Start with one set of 2 repetitions on each side, holding for 20 seconds. Perform the exercise in a smooth, controlled movement with a good hold at the end. The intensity is light. The purpose of this exercise is to target and stretch out the hip flexors.
#5 – Prone Hip Extension
Lie on your stomach on the bed or floor, resting your forehead on your hands and maintaining proper alignment with your head, shoulders, hips and legs. Engage your core and tighten your glutes and hamstrings. Raise one leg toward the ceiling slowly, holding this position for 20 seconds. Lower your leg to the starting position. Repeat the movement on the opposite leg, alternating sides.
Prone Hip Extension
Start with one set of 2 repetitions on each side, holding for 20 seconds. Perform the exercise in a smooth, controlled movement with a good hold at the end. The intensity is light. The purpose of this exercise is to stretch out the hip flexors.
Give these five hip flexor exercises a try and see how much better you feel after having surgery to replace a knee or hip.
For your guide to recovering from knee replacement surgery, make sure to check out our Knee Replacement Handbook, here!
