UK Center for Cartilage Repair and Restoration

Hip external rotation/flexion

• Stand propping leg on solid object as shown.
• Lean your trunk forward so that you feel a stretch.
  

Hip adduction

• Stand with side facing wall.
• Cross the leg behind the other leg and toward the wall.
• Bend the forward knee slightly and lean your trunk toward the wall until you feel a stretch on the outside of the hip.
  

Hip adduction

• Lie on side, with lower leg behind upper leg as shown.
• Keeping hip on floor, use arms to press trunk upright.

Hip adduction

• Stand with side facing wall as shown.
• Lean hip toward wall, while leaning trunk away from wall.

• Stand with side facing wall.
• Cross the leg behind the other leg and toward the wall.
• Twist trunk toward the wall, using hands for support as shown.
• Bend the forward knee slightly until you feel a stretch on the outside of the hip (see arrow).
  

Hip adduction

• Lie on side, with upper leg behind lower leg as shown.
• Allow the upper leg to sag downward toward floor.
• Do on floor for mild stretch, or over edge of bench as shown for greater stretch.