I would like to address this question that we received on the Facebook Fan Page and this question came from Heather saying,
“Loosening my hip flexor on my right side has been one really tough challenge. I use a wheelchair for mobility which causes the flexor to shorten. Any extra idea is awesome.”
How I interpreted this is that Heather probably has a difficult time in standing, probably having a difficult time moving from standing to the floor.
So here are the 5 Bed Exercises that you can do to loosen up your hips:
#1 – Rotate Legs In and Out
Lie straight on your back relaxing your upper body and maintaining good alignment with your head, shoulders, hips, and legs. Place both arms on your side and feet are shoulder-width apart. Focusing on your thigh area, rotate your legs in and then rotate them back out. Repeat the movement.
To make the exercise more challenging you can move your legs to 45 degrees and then go through with the movement.
Rotate Legs In And Out
Start off with 1 set of 5 repetitions on each side. Perform the exercise in a smooth controlled movement with a quick stop at the end position. Intensity is light. And the purpose of this exercise is to loosen up the internal and external rotators of the hip.
#2 – Bridging On a Bed
Lie on your back on the bed, with your knees bent and your feet flat. Place both hands on the side. Tighten up the abdominal area and then push from your heels to lift your hips up keeping your knees, hips, and shoulders in a straight line. Hold the position for a couple of seconds. Return to the starting position and repeat the movement.
Bridging On a Bed
Start off with 1 set of 5 repetitions. Perform the exercise in a smooth controlled movement with a good stop at the end position. Intensity is light to moderate. And the purpose of this exercise is to activate the glutes and the front of the hip.
#3 – Side Lying Quad Stretch
Lie on your side with your head resting on your outstretched arm and keeping a good alignment with your head, shoulders, hips, and legs. Bring your top leg towards your seat. With the hand on the same shoulder side, grab the front of the foot to bring the heel towards the seat. Hold the position for 20 seconds.
To make the exercise more challenging, you can bring the top knee further back to intensify the stretch on the hip.
Side Lying Quad Stretch
Start off with 1 set of 2 repetitions, ideally alternating on each side. Perform the exercise in a smooth controlled movement, ideally holding the end position for 20 seconds. Intensity is light. And the purpose of this exercise is to stretch the quadriceps and the hip flexors.
#4 – Bridging Exercise With A Foam Roller
Lie on your back on the bed, with your knees bent and your feet flat. Place the foam roller against the pelvis area and then straighten one leg out. Hold the position for 20 seconds. Return to the starting position and repeat the movement on the opposite leg.
Bridging Exercise With A Foam Roller
Start off with 1 set of 2 repetitions on each side. Perform the exercise in a smooth controlled movement, ideally holding the end position for 20 seconds. Intensity is light. And the purpose of this exercise is to target the hip flexors.
#5 – Leg Off Bed
Lie on your back on the edge of the bed and then grab the opposite side of the bed for support. Bring one leg off on the side of the bed holding the position for 20 seconds. Return to the starting position and repeat the movement.
Leg Off Bed
Start off with 1 set of 2 repetitions. Perform the exercise in a smooth controlled movement, ideally holding the end position for 20 seconds. Intensity is light. And the purpose of this exercise is to target on stretching the front of the hip.
Take Care,
Rick Kaselj, MS
.