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Double Hip Rotation: stretch the outer muscles of hips and thighs

Important: If you have had a hip replacement, do NOT perform double hip rotation exercises without permission from your surgeon.
  1. Lie on floor on your back, knees bent and feet flat on the floor.

  2. Keep shoulders on floor at all times.

  3. Keep knees bent together and gently lower legs to one side as far as possible without forcing them.

  4. Hold position for 10 to 30 seconds.

  5. Return legs to upright position.

  6. Repeat toward other side.

  7. Repeat 3 to 5 times on each side.
  1. Stretching Exercises: Before You Start
  2. Tricep Stretches: lengthen muscles in the back of the upper arm
  3. Double Hip Rotation: stretch the outer muscles of hips and thighs
  4. How Much Should I Stretch, and How Often?

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