Hip Dysplasia Phase 3 - Muscle Activation
To optimise the outcome of your PAO, over the first 6 – 8 weeks, we have provided gentle range of motion exercises, to prevent stiffening and begin some gentle muscle activation of the hip joint. These will also encourage good blood circulation to promote healing and can reduce the risk of blood clots.
Clam
In side lying with your knees bent to 90°, in line with hips and a band around both knees. Raise the top knee away from the bottom knee without rotating at your pelvis or spine.
Hip abduction with band
In side lying, have your bottom knee bent to 90° and the top leg straight, with the band around both knees. Lift your top leg up and back without rotating your pelvis or spine.
Bridge with banded hip abduction
Lying on your back with your knees bent, with a band around your knees, squeeze your bottom muscles and tighten your stomach muscles. Keep your feet flat, dig your heels into the floor, this will increase the activity in your hamstrings. Lift your bottom off the bed until there is a straight line between your shoulders and knees, to add a further challenge, imagine there is a nut between your buttocks which you are trying to crush.
Wall slide with banded hip ER
With a band around your knees, knees shoulder width apart and feet out from the wall. Slide down as far as you feel comfortable. Focus on keeping your knees over your second toe. As this becomes easier you can hold a weight in both hands to make it more difficult.
Isometric hip flexion
Sit on a chair or the floor with a neutral spine.
Lift one knee up as high as possible.
Place both hands on top of your knee and push down on your leg with your hands, while simultaneously trying to lift your knee higher, creating a push-and-pull resistance.
Hold the position for the desired tim
Further range of movement
To further improve range of motion at the hip gentle stretches can also help. Remember to not push your hip into increased discomfort. Hold each position for 30 seconds, repeating 3 time.
Hip Flexor Stretch
Hip Flexor Stretch
Standing Quads
Lying Hamstring
Standing Adductor
Piriformis
