Dr. Rector Phase 3 Exercises

Boulder Orthopedics
Physical Therapy & Sports Medicine

HIP REHABILITATION EXERCISES - PHASE 3
Please perform your rehabilitation exercises under the guidance of your physician or your personal physical therapist.

Curl Up
With arms at sides, tilt pelvis to flatten back. Raise head and shoulders from floor. Repeat 10 times per set. Do 2 sets per session.

Wall Slide
Leaning on wall, slowly lower buttocks until thighs are parallel to floor. Hold momentarily. Tighten thigh and glute muscles and return. Repeat 10 times per set. Do 2 sets per session.

Step-Down
Stand on stair step or 1”– 2” phonebook. Slowly bend knee, keeping hips level. Do not allow knee to pass in front of toes. Return to start position, straightening fully. Repeat 10 times per set. Do 2 sets per session.

Heel Raise: Bilateral (Standing)
Rise on balls of feet. Repeat 10 times per set. Do 2 sets per session.

Marching / Hip Flexion (Standing)
Alternate lifting knees up to 90 deg. Do not let hips shift, keep pelvis level. Repeat 10 times per set. Do 2 sets per session.

Hip Abduction – Resisted
With tubing or band above the knee on the involved leg, other side toward anchor, extend leg out to the side. Repeat 10 times per set. Do 2 sets per session.

Hip Extension – Resisted
With tubing or band above the knee on the involved leg, face anchor and pull leg straight back. Tighten the abdominals to keep the pelvis from tilting backward with the movement. Advance to bent knee. Repeat 10 times per set. Do 2 sets per session.

Hip Hike
Stand on step with involved leg, uninvolved leg off step, knee straight. Tighten glute muscles on the involved leg and raise unsupported hip, keeping knee straight. Repeat 10 times per set. Do 2 sets per session.