Dr. Rector Phase 2 Exercises

Boulder Orthopedics
Physical Therapy & Sports Medicine

HIP REHABILITATION EXERCISES - PHASE 2
Please perform your rehabilitation exercises under the guidance of your physician or your personal physical therapist.

Calf Stretch
Stand with foot back, leg straight, forward leg bent. Keeping heel on floor, turned slightly out, lean into wall until stretch is felt in calf. Hold for 30 seconds. Repeat 2 times.

Hamstring Stretch (Supine)
Supporting thigh behind knee, slowly straighten knee until stretch is felt in back of thigh. Hold for 30 seconds. Repeat 2 times.

Quadriceps Stretch (Standing)
Pull heel toward buttock until stretch is felt in front of thigh. Hold for 30 seconds. Repeat 2 times.

Hip Flexion Stretch
Supporting thigh behind knee, pull the leg toward the chest. Do not stretch past 90 degrees. Hold for 30 seconds. Repeat 2 times.

Knee Extension (Sitting)
Straighten knee fully. Lower slowly. Repeat 10 times per set. Do 2 sets per session.

Knee Flexion (Standing)
With support, bend knee as far as possible. Lower slowly. Repeat 10 times per set. Do 2 sets per session.

Hip Abduction (Side-Lying)
Bend the bottom leg for balance. Tighten muscles on front of thigh and lift leg upward keeping, keeping knee straight. Repeat 10 times per set. Do 2 sets per session.

Hip Extension (Prone)
Lift leg upward, keeping hips in contact with floor. Tighten the abdominals to keep the pelvis from tilting backward with the movement. Repeat 10 times per set. Do 2 sets per session.