Education
www.bounceback.physio
Trish Wisbey-Roth
INCORRECT STAGE 1
PATTERN
Anterior Hip  Hips back in sockets.
Instability Trial taping if pain
relieving in functional
tasks.
 Coccygeus stretch
 Iliacus and Quad Fem
ex Gd I Pillow
between knees side
lying and pushing
heels together
 Weight shift with
quarter squat black
band around knees
Weak Pelvic  RTUS and/or women’s
Floor health Ax – start on
ex’s specific to
dysfunction
 Pelvic floor hold with
breathing
Hypertonic  Women’s Health Ax
Pelvic Floor and specific cues to
Hip Rehab Exercise Grid
STAGE 2 STAGE 3 STAGE 4 STAGE 5
 Iliacus and Quad Fem  Cue in iliacus and QF  Lunges with Black  sport/task specific
ex Gd II: lift leg into when starting glut exercise band around positions with
abd side lying and exercises and then thigh into isometric increased speed.
drop heel to bed and progress all muscles to abduction,  Bounding and jumping
return ( +/- black squats and sitting in  Arabesque starting off a box.
exercise band) and out of a chair. with green exercise  Plyometrics
 Hip IR and ER with  Can use black band band in hands to
yellow band in 4Point around thighs to counter body weight.
kneeling activate muscles Progress to no
 Trial ‘Donjoy SERF exercise band and
strap’ if Ext rotator towards weighted
spasm is an issue. with medicine ball if
needed functionally
 Progress to Gd II ex’s –  Cue in with other  As above  As above
holding pelvic floor exercises e.g. turning
with arm or leg on during sit to stand
movement
 Add in cue for pelvic
floor with side to side
glut med ex’s black
exercise band
 Look for deficits in  Go through exercise  As above  As above
strength in other programme for
Email: info@bounceback.physio ● Fax: +61 2 4210 8825
 Trish Wisbey-Roth Hip Rehab Exercise Grid

INCORRECT STAGE 1 STAGE 2 STAGE 3 STAGE 4 STAGE 5

PATTERN
down regulate tone muscle groups (e.g. particular muscle
TrA, glutes, hip group and ensure pt is
muscles etc) not gripping through
 Ensure pt contracts pelvic floor and
and relaxes with each relaxing with each
exercise exercise
Gluteus Medius  Band around thighs in  Sitting on ball or  Weight shift in  Ball against wall and  Standing on phone
Weakness crook lying sitting or standing w ball against standing with thoracic knee (can start with book with band
standing with exercise wall in ¼ squat with spine rotation and add supported) around thigh bringing
band weight shift in medicine ball  Add in hip flexion/ other leg through like
(take caution with  Weight shift w black with/without black extension (like running
neural hyper sensitive band around knees exercise band running motion)  Arabesque
patients),  Single leg squat
 Single leg stance with
cross step and pivot
through hip (similar to
star balance)
Gluteus  Black theraband, hips  Add in weight shift in  Side lying lifting knee  In lunge position with  Diagonal lunges
Max/Med/Min into socket, end of ¼ squat with black first with pillow then blue/black band  Lunges with spinal
tendionpathy range static exercise band without (upper body around back leg with rotation with/without
and/or bursitis abduction/ER (approx (shoulders, hip and rotated) ER against band medicine ball
30 secs x 4) knee over 3rd toe) in  IR in 4PK with band  In lunge position with
 Trial taping if pain abduction/ER around ankles blue/black band
relieving in functional  Trial ‘Donjoy SERF around front leg with
tasks. strap’ if weak ext ER against band, lunge
rotators an issue. down

Email: info@bounceback.physio ● Fax: +61 2 4210 8825 Page 2

 Trish Wisbey-Roth Hip Rehab Exercise Grid

INCORRECT STAGE 1 STAGE 2 STAGE 3 STAGE 4 STAGE 5

PATTERN
Overactive  Eccentric Adductors  Lunge stance exercise  Add in eccentric  Add in medicine ball  Diagonal lunges
Adductors with green band in with rotation through abdominals (sitting on for anterolateral  Arabesque
without crook lying cueing hips ( with/without ball hip extension with abdominals with/without exercise
tendinopathy deep abdominals exercise band).Can rotation)  Single leg bridge on band.
 Trial ‘Donjoy SERF add in medicine ball  Hip extension(prone) floor/progress to  Single leg stance with
strap’ if weak ext with ball roll out upper body on ball. cross step and pivot
rotators an issue.  Hip and knee  Single leg bridge with through hip (similar to
extension in sidelying straight leg flexion/ star balance)
with green theraband, extension.
knee in line with hip
Overactive  Crook lying, static  Continue with above  Above adductor  Above adductor  Above adductor
Adductors with adduction with black adductor programme programme Stage 2 programme Stage 3 programme Stage 4 &
tendinopathy theraband or ball from stage 1. 5
between knees,  Trial taping if pain
isometric contraction relieving in functional
(approx 30 secs x 4) tasks
 Progress to standing
Piriformis  Hip IR and ER with  IR and ER leaning over  Weight shift in  Ball against wall and  Standing on phone
and/or deep green band in 4PK ball (more hip standing with thoracic knee (can start with book with band
hip external  Hips back in sockets extension) spine rotation and add supported) around thigh bringing
rotator over with bias towards  Add in weight shift in in medicine ball  Add in hip flex/ext other leg through like
activity slight internal or ¼ squat with black with/without black (like running motion) running
external rotation exercise band exercise band  Arabesque
patient dependent (shoulders, hip and with/without exercise
 Stretches for knee over 3rd toe) in band.
gemelli/obturator abduction/ER  Single leg squat
externus and  Trial ‘Donjoy SERF  Single leg stance with
piriformis (be careful strap’ if weak external cross step and pivot
with neural rotators combined through hip (similar to
hypersensitive with over activity is star balance)
patients) an issue.
 ? women’s health Ax
for obturator internus

Email: info@bounceback.physio ● Fax: +61 2 4210 8825 Page 3

 Trish Wisbey-Roth Hip Rehab Exercise Grid

INCORRECT STAGE 1 STAGE 2 STAGE 3 STAGE 4 STAGE 5

PATTERN
spasm
Weak Gluteus  Ensure all other stage  Ensure all other stage  Start on G Max  Progress G Max to  Squats on unstable
Maximus 1 issues have been 2 issues have been exercises – look for squats, bridges etc surface (Bosu ball)
addressed addressed overactivity in  Plyometrics
hamstrings AND  Bounding
adductors  Cone running.
 Above Grade 5 exs.
Overactive  Ensure all other stage  Start glut max  Isometric hamstrings  Concentric/Eccentric  Standing on one foot
hamstrings 1 issues have been strengthening in shortened position hamstring in 4PK with holding blue exercise
without addressed.  Stretches (be careful e.g. Prone against band around foot, band bending down
tendinopathy  In particular address with neural black exercise band commence inner +/- rotation
Glut hypersensitive around foot Knee 40 range  Arabesque
weakness/tendonopat patients). degrees flexed.  Eccentric hamstring with/without exercise
hy, anterior instability,  Ensure all other Stage  Isometric bridge supine feet on ball band.
sciatic nerve issues. 2 issues addressed lowering down on one  Diagonal lunges,
leg pulling, pushing ,
bounding.
Overactive Ensure all other stage 1 Inner range isometric Bridging with/without Eccentric loading: Bridge Loaded dynamic lunges,
hamstrings issues have been hamstring activation ball, progress to side to with feet elevated 2 feet box jumps. Plyometrics,
with addressed particularly Prone or standing, knee side movement then one up 1 down. Progress to 1 Bounding and Sprinting
tendinopathy Gluteal strength anterior flexion /black exercise legged bridging. Can add up 1 down. Running action with direction change.
hip instability issues. band. Push heel into wall weight band resistance to with exercise band as Russian twists, drinking
with slight hip extension pelvis depending on resistance attached in bird. Sprint starts.
Trial taping if pain strength front. Running 80% Pushing/pulling drills
relieving in functional maximum in straight lines.
tasks

Email: info@bounceback.physio ● Fax: +61 2 4210 8825 Page 4

 Trish Wisbey-Roth Hip Rehab Exercise Grid

INCORRECT STAGE 1 STAGE 2 STAGE 3 STAGE 4 STAGE 5

PATTERN
Hip flexor and Ensure all other stage 1 Isometric hip flexors Repetitive inner range One legged squats. Loaded dynamic lunges,
rectus fem issues have been supine in 90/90 position. bridging on ball in hip One legged ball against box jumps. Plyometrics,
tendonopathy addressed particularly Isometrically pushing into flexion, progress to side to wall. Lunges. Bounding and Sprinting
Deep abdominals, Pelvic wall with knee in standing side movement. Running action with with direction change.
floor and iliacus and Squatting. Side to side in exercise band as Russian twists, drinking
anterior instability issues. quarter squat. resistance attached in bird. Sprint starts.
Trial taping if pain front. Running 80% Pushing/pulling drills
relieving in functional maximum in straight lines.
tasks,
TIPS: Neural  Hips back in sockets exercises as in anterior instability protocol.
hypersensitivit  Avoid all stretches initially. Teach self releases where required
y and/or neural  Avoid external rotation of the hip through range exercises initially
tension (sciatic,  Iliacus and Quad Fem ex Grade I Pillow between knees side lying and pushing heels together. Isometric Glut medius with band Crook lying.
femoral) Anterior/pelvic tilt to find Sweet spot position.
 Avoid exercises in sitting and one legged exercises initially
 Focus on improving thoracic spine mobility and control.
 Trial taping if pain relieving in functional tasks.
General Hip  Consider a sitting wedge for painful hip flexion.
tips  Trial rolled up towel under ishial tuberosities for sitting and driving.
 Pillow under waist for side lying sleeping and/or pillow between knees.
 Self relaxation techniques for overactive muscles.
 Teach self-releases with spikey ball if required
 Important to use “Activity, pain and exercise diary” to monitor load and pacing.
 For hip tendinopathy issues managing load and minimising increased pain the morning after activity/ exercise important.

Email: info@bounceback.physio ● Fax: +61 2 4210 8825 Page 5

 Trish Wisbey-Roth Hip Rehab Exercise Grid

ALWAYS PRACTICAL
CLINICAL
DYNAMIC
UP-TO-DATE STRUCTURED
25+ YEARS OF CLINICAL EXPERIENCE

FACEBOOK.COM/BOUNCEBACKEXERCISES

TWITTER.COM/TRISHWISBEYROTH

LINKDIN.COM/IN/TRISHWISBEYROTH

W:\WRC\_MASTER_FILES\D_HIP_ONLY\2015_Hip_Module_resources\Trish Wisbey-Roth Hip Rehab Exercise Grid.docx

Email: info@bounceback.physio ● Fax: +61 2 4210 8825 Page 6