Exercises for Snapping Hip Syndrome
Bridge
- Lie on your back with your hands by your side.
- Bend both your knees, with legs a little apart from each other.
- Push your feet against the floor lifting your posterior and lower back high up, until your knees make a 90 degree angle, and your shoulders and hip are aligned straight.
- Hold the posture for a few seconds. Remember do not push yourself too much as it will build up tension in the muscle concerned.
- Repeat 8-10 times.
- Lie on your back. You can place a rolled towel or a small pillow under your lower back.
- Lift one leg off the ground, extend your arms to hold your knees and pull it towards your body.
- Pull it until you feel a stretch in your hip.
- Hold it for a few seconds and release.
- Repeat with the other leg.
- Perform the exercise 8-10 times.
- Stand straight in front of a wall, may be an arm's length away.
- Place your left hand on the wall and bend your right leg backward.
- Hold the ankle of your right leg with your right hand and pull it towards your buttock.
- Do not arch your back, keep it straight while you perform the exercise.
- Hold the posture for a few seconds and feel the stretch.
- Repeat with the other leg to complete the circuit. Do 2 sets of 10 each.
- Lie sideways, with your head resting on your palm and one leg on top of the other.
- Place the other hand on the floor in front of your chest to balance your body.
- Lift your leg as high as you can with your sole pointing towards the sky and back down.
- Repeat the exercise with the other leg on top this time.
- You can pulse (that is, restrict the range of your motion and perform the activity a little faster than normal) your leg during the last count of every set, to feel a greater stretch.
- Do 8-10 repetitions on each leg initially and then go on to increase the count, when you are comfortable with the exercise.
- Kneel on your right leg and place the other leg out in front of you at 90 degrees.
- Place your hands on your hip and keep your back straight, do not arch it.
- Push your hip forward, slowly. You will feel the stretch in and around your hip area.
- Hold the posture for a few seconds and change. Repeat with the right leg out this time.
- 4 sets of 5 repetitions each.