This article covers the causes of decreased hip ROM, along with exercises to improve it.
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How Is Range of Motion Measured?
What Is a Goniometer?
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Here are the ways in which the leg can move:
What Is Normal Hip ROM?
Hip ROM is measured in degrees.
For example, when you are standing straight, your hip joint is in 0-degree flexion.
Most conditions that impact your hips range of motion are chronic in nature.
How to Improve Hip ROM
Your hips are involved in all or most of your movements.
When theyre not moving well, theres a chain reaction of restriction.
Hip Stretches
Stretching exercises can help many of the muscles that support your hip joint.
These include:
Prone hip rotation:Lie face-down on your stomach, resting your head on your hands.
Bend your knees to 90 degrees so that your feet are in the air.
Slowly lower your feet to the sides as far as you comfortably can.
Hold for two to five seconds.
Start with five to 10 repetitions per day.
Piriformis stretch:Lie flat on your back.
Bend your knees so that your feet are flat on the ground.
Hold for 10 seconds, then switch legs.
Repeat each leg twice per day.
Frog stretch:Begin on your hands and knees in a tabletop position.
Spread your legs as far to the sides as you comfortably can, feeling the stretch in your groin.
Relax into the stretch for 20 seconds, once per day.
Butterfly stretch:Start in a seated position on the floor.
Bend your knees, bringing the soles of your feet together in front of you.
Bring your heels as close to your bottom as you comfortably can without stressing your knees.
Gently flutter your knees up and down for twenty beats, once per day.
Sink your hips toward the ground, keeping your front knee perpendicular to your front ankle.
Hold for twenty seconds then switch legs.
Do one set per day.
Hip Strengthening
Muscle-strengthening exercises can also help to improve hip ROM.
With your hands on your hips, raise the hip on the lowered side up and down 20 times.
Turn around and switch sides.
Do this exercise once per day.
Do two, 30-second holds, once per day.
Hip squeezes:Lie on your back with your knees bent and your feet flat on the ground.
Place a rolled-up towel, pillow, or yoga block between your knees.
Squeeze the object between your knees, engaging the muscles in your legs and buttocks.
Rest, then repeat.
Do this exercise once per day.
Raise one leg straight up in front of you, keeping your hips level.
Do 10 to 20 leg raises with each leg, once per day.
Raise one leg out to the side, keeping your hips as level as possible.
Do 10 to 20 leg raises with each leg, once per day.
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