Hips and knees flexibility exercises

 

Hip flexion

Starting position: In sitting.

Movement: Lift your right leg up off the seat, keeping your knee bent. Then, lift your left leg (just like marching). Repeat five times on each leg

Precaution: Avoid this exercise if you’ve had a recent hip replacement.

 

 

 

 

 

 

Knee flexion/extension

Starting position: In sitting with thighs supported on seat

Movement: Bend your knee back as far as you can, and then straighten your knee, keeping your upper body steady. Repeat five times on each leg.

 

 

 

 

 

 

Thoracic rotation

Starting position: Cross your hands across your chest.

Movement: With your hips facing forward, twist your upper body to the right as far as possible. Hold for five seconds and repeat five times. Repeat on the left side.

 

 

 

 

 

 

Hip abduction and external rotation

Starting position: In sitting

Movement: Bring your knees apart, allowing your feet to roll onto the outside of your feet. Repeat five times.

 

 

 

 

 

 

Ankle dorsiflexion/plantarflexion

Starting position: In sitting

Movement: Roll up onto your toes, and back down onto your heels. Repeat five times in each direction.