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Dr. Rector Phase 1 Exercises

Posted on: 10 May, 2019

Boulder Orthopedics
Physical Therapy & Sports Medicine

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

isometric quad

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

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

straight leg raise

Straight Leg Raise (Supine) (Some top doctors have found this exercise irritates the Psoas and have now advised against doing this, please skip this one if you are experiencing groin pain, or better yet, skip this one)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

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

heel raise

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

isometric gluteals

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

terminal knee extension

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

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.