Overall Guidelilnes:​

  • All movements are gentle

  • You can move into areas of pain, but not cause pain

  • Anything painful is contraindicated

  • Use support with pillows, heavy ball, foam roller

  • Avoid any extreme application of these exercises.  Please follow your rehabilitation protocol in cases of recent hip surgery.

HIP JOINT MOBILIZATION:

  • Stand comfortably

  • Feet parallel and hip width apart

  • Make circles... small circles, large circles, one direction, the other direction

  • Pay attention to areas that are less fluid

  • Slow into these 'rusty' areas, very slow

  • Let the body ease out the 'kinks'

  • Play with moving the sacrum - sacrum circles

  • Lay comfortably on your back with knees bent

  • Anchor your low back and pelvis into the floor, gently.

  • Let the knees casually drop to one side, allowing the hips to open

  • This is not a back twist - the back and pelvis stay anchored

  • Notice that the hips have their independent movement from the back

  • This helps the hips remember they have their own movement job - it's not for the low back to do all the twisting.

  • Easily, invite the hips to open

  • Relax

  • Enjoy the sensations

  • Don't do this if you have a prosthetic hip

  • Start on your knees, and stay comfortable by using a pillow or a ball to sit on

  • Stay comfortable

  • Compare both sides

  • Go slowly into and out of the posture

  • Do some hip circles after coming out

Leg Dangling
  • Stand on a step facing the bannister
  • Hold on to the banister
  • Let your sore hip/leg dangle
  • Let the weight of the leg lengthen itself
  • Let the hip hang too, just relax
  • You can let the leg swing some too, opening
Hula Hoop Play:
  • Carry the hula hoop about your waist.  Coordinate this first.  Listen and adjust. Explore the circle.
  • There are a jillion ways to play with hoops.
  • Start with the idea of "exploratory dance" - meaning you get to move as you want with this hoop

736 Kimbark Street   

Longmont CO 80501

JAYMI DEVANS  

 jaymi@mountainhands.com