Hip Flexor Phase 1 Rehab

YOUR HOME PROGRAM

Created by Nichole Reynolds, ATC, CSCS Jan 20th, 2021
View videos at www.HEP.video
Total 6 Page 1 of 2

SEATED MARCHING
While seated, lift your foot off the ground as your bend your knee.
Lower back down and repeat on the opposite leg. Repeat this
alternating movement. Video # VV3HRQ5UJ

Repeat 10 Times
Complete 3 Sets Perform 1 Times a Day

SQUATS - SUPPORTED
While standing with feet shoulder width apart and in front of a
stable support for balance assist if needed, bend your knees and
lower your body towards the floor. Your body weight should mostly
be directed through the heels of your feet. Return to a standing
position.

Knees should bend in line with the 2nd toe and not pass the front
of the foot. Video # VVKVLBJGE

Repeat 12 Times
Complete 3 Sets Perform 1 Times a Day

HIP ADDUCTION SQUEEZE - SUPINE

Place a rolled up towel, ball or pillow between your knees and
press your knees together so that you squeeze the object firmly.
Hold and then release and repeat. Video # VV53S4VKZ

Repeat 8 Times Hold 3 Seconds

Complete 3 Sets Perform 1 Times a Day
View videos at www.HEP.video Created by Nichole Reynolds, ATC, CSCS Page 2 of 2

STRAIGHT LEG RAISE - SLR

While lying on your back, raise up your leg with a straight knee.
Keep the opposite knee bent with the foot planted on the ground.
Video # VVBVU5P69

Repeat 10 Times
Complete 3 Sets Perform 1 Times a Day

HIP ADDUCTION - SIDELYING

While lying on your side, slowly raise up your bottom leg towards
the ceiling. Keep your knee straight the entire time.

Your top leg should be bent at the knee and your foot planted on
the ground supporting your body. Video # VV2ZBYYNW

Repeat 10 Times
Complete 3 Sets Perform 1 Times a Day

HALF KNEEL HIP FLEXOR STRETCH

While kneeling down on one knee, lean forward and bend your
front knee until a stretch is felt along the front hip area of the
knee-down side. Video # VV9R6CRWF

Hold 20 Seconds
Complete 2 Sets Perform 1 Times a Day