Core and hip stability exercises

This resource has been designed to help you remember the exercises your physiotherapist taught and practiced with you.

The exercises should be done slowly and smoothly. You may still have a bit of pain or discomfort doing these after your surgery or injury. If the pain limits your ability to do your exercises, then timing them around your pain relief may be helpful. However, if pain becomes worse please seek advice from a healthcare professional and stop the exercises.

How many times should I perform these exercises?

You should do these exercises 10 times and must be performed a minimum of 3 to 4 times a day. Make sure the exercises are staggered throughout the day.

Why have I been given these exercises?

There are many reasons why your physiotherapist has provided you with these exercises following your recent surgery or injury. It is important to understand that after some time of reduced activity, your muscles will feel weaker and your joints may become more stiff. Gradually building and stretching certain parts of the body back to previous levels will help in your rehabilitation.

The exercises provided by your therapist will be graded. It is important to only do the exercises prescribed. As you progress with the exercises, you will be given more challenging ones to do. However, the exercises will always be appropriate for your stage of rehabilitation. These exercises should done along with other activities such as regular walking and maybe an exercise bike too.

Exercises

Hip clams

Start by lying on your side with your affected side on top.

Bend your legs and keep your pelvis level (vertical to the floor). Slowly raise your top knee off your bottom knee whilst keeping your feet and ankles together. Return back to the starting position.

Repeat 10 times.

Bridging

Start by lying on your back with your knees bent as far as you feel comfortable and with your feet apart.

Make sure your feet are firmly against the surface. Squeeze your bottom together. Push through your heels and raise your bottom upwards until your hips are level with your knees. Hold for 5 seconds before returning back to the starting position.

Repeat 10 times.

Four point kneeling

Start on your hands and knees with wrists below shoulders and knees below hips.

Pull your stomach up and in. Make sure your knees are in line with your hips and your hands in line with your shoulders. Extend one leg behind and hold for 5 seconds before returning back to the starting position. Repeat on your opposite leg.

Repeat 10 times.

One leg stands

Start standing up.

Stand on your affected leg next to a support if needed. Try to keep your pelvis level. Hold for 5 to 10 seconds before returning back to the starting position. Progress the time as much as you feel comfortable.

Repeat 10 times.

Hip hitching

Start standing up.

Keeping your pelvis level. Lift your hip towards your shoulder. Hold for 5 seconds before returning to the starting position.

Repeat 10 times.

Dead bug

Start lying on your back with your arms straight above you and your legs bent at a right angle.

Extend one arm above your head while simultaneously lowering the opposite side leg. Return back to the starting position before repeating the movement on the opposite sides.

Repeat 10 times.

Four point hip extension

Start lying on your tummy.

Bend your affected knee to a right angle. Raise your foot slowly upwards towards the ceiling. Hold for 5 seconds before returning back to the starting position.

Repeat 10 times.