VI
(Exercise for Hips, Knees and Ankles in Standing)
A. HIP STRENGTHENING EXERCISE
1. Inner thigh:
– Stand on un affected leg. Keep your stomach and buttock muscles tight and pelvis level. Move other leg across the front of your body.
– Do 5 to 10 repetitions two times a day.
2. Outer thigh:
– Stand on un affected leg. Keep your stomach and buttock muscles tight and pelvis level. Lift your other leg out to the side. Avoid leaning to the side as you move your leg.
– Do 5 to 10 repetitions two times a day.
3. Front of thigh:
– Stand on un affected leg. Keep your stomach and buttock muscles tight and pelvis level. Lift other leg forward while keeping the knee straight. Avoid leaning forward or backward as you move your leg.
– Do 5 to 10 repetitions two times a day.
4. Back of thigh, knee straight:
– Stand on un affected leg. Keep your stomach and buttock muscles tight and pelvis level. Move your other leg back keeping your leg straight. Avoid leaning forward or backward as you move your leg.
– Do 5 to 10 repetitions two times a day.
5. Back of thigh, knee bent:
– Stand on un affected leg. Keep your stomach and buttock muscles tight and pelvis level. Bend the other knee up and down, lifting heel toward buttocks. Do not let the knee move forward or backward as you bend it.
– Do 5 to 10 repetitions two times a day
B. HIP EXERCISES WITH RESISTANCE BAND OR ANKLE WEIGHT
For the following exercises stand with your knee slightly bent on your unaffected leg. Use an exercise band tied above your ankle. Attach the other end to a sturdy object such as the leg of a sofa or bed. You can also use weighted cables. Keep your stomac and buttock muscles tight and your pelvis level
1. Inner thigh:
– Stand on unaffected leg.
– Move your other leg across the front of your body.
– Do 5 to 10 repetitions two times a day.
2. Outer thigh:
– Stand on unaffected leg. Move your other leg out to the side. Avoi leaning to the side as you move your leg.
– Do 5 to 10 repetitions two times a day.
3. Front of thigh:
– Stand on unaffected leg. Move other leg forward while keeping the knee straight. Avoid leaning forward or backward as you move leg.
– Do 5 to 10 repetitions two times a day.
4. Back of thigh, knee straight:
– Stand on unaffected leg. Move the other leg back keeping your leg straight. Avoid leaning forward or backward as you move leg.
– Do 5 to 10 repetitions two times a day.
Variation: Move the other leg back, bending your knee as you go (lifting your heel toward your buttock).
