How to Do a Physioball Hip Stretch

Below are the instructions for a stretch for the outer hip muscles. This stretch can be done seated in a chair. However, doing this stretch while seated on a physioball not only provides a stretch bu also challenges you to sit up straight and control the ball. Stretching these muscles can also help to relieve chronic hip pain.

Difficulty: Easy

Instructions

Things You'll Need:

• A large physioball

1. Sit up straight on a large physioball. The ball should be high enough that your knees are slightly higher then your hips or at the same level as your hips. If you find you have trouble balancing, hold onto a chair for support.

2. Walk your feet out so that your knees line up over your ankles. The knees should be bent at a ninety degree angle or slightly more if the ball is larger.

3. Place your right ankle bone on top of your left knee. Make sure it is your ankle bone on your knee and not your other knee. The common mistake made with this exercise is to cross the legs.

4. With your right hand gently press down on your right knee. Do not tip the body forward as you press. Keep your back straight.

5. Hold for five to 10 deep breaths and focus on letting the right hip muscles relax. Repeat other leg.

Tips & Warnings

• Do not bounce while holding a stretch. Take slow deep breaths and allow your body to relax into the stretch versus pushing it.
• If you have had a hip replacement check with your health care provider before attempting this stretch.

Resources

• Physioball hip stretch details

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