Standing hip abduction
Hold a chair. Lift the leg out to the side, keeping the body upright.
- 15 times
- Daily each side
Should feel: The side of the hip working Should not feel: Leaning over
How to use this sheet. Do the exercises slowly. Stop before the pain builds — mild discomfort is fine, sharp pain is not. A little every day beats a lot once a week. If your pain comes from a pinching hip (impingement) or a torn rim of the hip socket (labral tear), avoid deep squats, low seats, crossing the legs and twisting on the leg.
A4 PDF, 0.4 MB. Free to download — no sign-up, no email address needed.
Standing hip extension
Hold a chair. Take the leg backwards, keeping it straight.
- 15 times
- Daily each side
Should feel: The buttock working Should not feel: Arching the back
Hip flexor stretch
Kneel on the painful side on a folded towel or cushion, with the other foot flat in front, holding a chair for balance. Tuck the bottom under and gently move the body forward until you feel a stretch at the front of the hip.
- Hold 20 seconds
- 3 times
Should feel: A stretch at the front of the hip Should not feel: Groin pinching
Mini squat
Hold a support. Bend the knees a little way, then straighten.
- 10 times
- Daily
Should feel: The thighs working Should not feel: Deep groin pain
Sit to stand
Sit on a firm chair of normal height, not a low one. Put the feet hip-width apart and slightly back. Lean forward and stand up, using the hands only if needed, then sit down slowly.
- 10 times
- 2 times a day
Should feel: The thighs and buttocks working Should not feel: Sharp groin pain
Walking
Walk daily, building distance slowly.
- 20–30 minutes
- Most days
Should feel: Easier walking Should not feel: Limping heavily — use a stick
Stop and telephone us if
- The pain is getting worse, not better, after two weeks
- You get new numbness, tingling or weakness
- The joint swells up or locks
- You feel unwell or feverish
Guides for you
In your language, free to download. Each one is a short PDF you can keep on your phone or print.
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