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Before we begin: Are these moves right for you?
Do not use these exercises to test significant pain after a fall, inability to bear weight, a painful hip with fever or new neurological symptoms. The warning signs guide specifies the situations that first require medical help. Exercise does not rule out a fracture or other cause requiring treatment.
If you have a prosthesis, fracture, dysplasia, pregnancy or a specific diagnosis, have the appropriateness of movements and any restrictions confirmed. Standing with your weight on one leg may, for example, be too demanding for sensitive side pain. So you may need a different starting point than the one shown here.
Understand the picture
Three simple functions to explore
Get up
Move from a seat to a standing position.
Move the leg back
Explore a small hip extension with support.
Move your leg to the side
Control a lateral movement without losing your balance.
Choose a goal and prepare the space
Link the exercise to a task: getting up from a seat, walking or controlling the leg while bearing weight. Choose a clear location, a stable surface and a support that does not slip. A chair on casters or light furniture is not a safe support. If you have balance problems, ask for help before doing the standing movements.
The drawings show two simplified steps. Read the instructions, breathe normally and maintain a comfortable range of movement. The first session is to discover the reaction, not to reach a maximum. If the three exercises do not meet your needs, select only those that were chosen with your professional. The PDF button allows you to keep this selection locally.
Your exercise sheet
Select the movements you would like to discuss with your physiotherapist. Your sheet includes the illustrations, steps and precautions from this page.
Exercises selected: 0
Choose at least one exercise to prepare your sheet.
1: starting position. 2: an example of the movement, without forcing. Return to the start and follow the written instructions; the drawing simplifies the movement.
Getting up from a chair, then sitting down again
- Starting position
- Place a firm chair against a wall. Sit near the edge with your feet on the floor at a comfortable width. Keep armrests or stable support available if necessary.
- Movement
- Tilt your trunk slightly forward then push through your feet to stand up. Use your hands if you need to. Move closer to the chair and slowly lower yourself back down to a sitting position. A rise followed by a seated return corresponds to one repetition.
- Starting amount
- To get the hang of the movement, try 2 to 3 repetitions, then rest. This is a cautious starting dose, not a disease-specific treatment dose. If the reaction remains acceptable throughout the day and the next day, you can add 1 or 2 repetitions every few days. Ask for guidance on frequency, sets and resistance according to your objective.
- Take care
- The chair must remain stable. Don't try to get up without using your hands if this throws you off balance. A higher seat can make the movement easier, but follow the instructions after an operation. Breathe normally and lower yourself slowly instead of dropping into the chair.
- When to stop
- Stop if you experience sharp or new pain, a feeling that the leg is giving way, dizziness or feeling faint. A new inability to bear weight on the leg requires a medical evaluation. If the pain or walking becomes more difficult for a long time or the next day, reduce or stop exercising and seek advice.
1: starting position. 2: an example of the movement, without forcing. Return to the start and follow the written instructions; the drawing simplifies the movement.
Gently move one leg backwards while standing
- Starting position
- Stand facing a fixed work surface or a firmly propped chair. Keep both hands on the support and feet at a comfortable width. The weight remains securely distributed.
- Movement
- Slowly move one leg back a small distance, without leaning forward or strongly arching your lower back. Return to the start with control. The supporting leg remains comfortable; do not hold your breath. Moving the leg out and back counts as one repetition.
- Starting amount
- First try 2 to 3 repetitions on the chosen side with your professional. Rest and check your walking. If the reaction remains acceptable throughout the day and the next day, add 1 or 2 repetitions every few days. Work on the other side, the frequency and any resistance need individual adjustment; do not automatically add sets.
- Take care
- The movement comes from the hip, not a big back movement. Keep your hands supported. Working while standing on one leg can irritate some lateral hip pain or be unsuitable after an operation. In this case, ask for another exercise.
- When to stop
- Stop if weight bearing becomes painful, if deep groin pain appears, or if the leg seems to give way. Also stop if you experience new weakness, numbness or feeling faint. A lasting worsening or the next day requires adaptation before starting again.
1: starting position. 2: an example of the movement, without forcing. Return to the start and follow the written instructions; the drawing simplifies the movement.
Slightly spread one leg with support
- Starting position
- Position yourself near a fixed work surface, with hand support that stabilizes you. Keep your trunk comfortable and your feet facing naturally forward. Clear the space to the side.
- Movement
- Move one leg gently to the side, over a small distance. Keep the pelvis as stable as possible without tensing or tilting the entire trunk. Return the leg to the start with control. Moving the leg sideways and returning counts as one repetition.
- Starting amount
- Start with 2 to 3 repetitions on the chosen side, then take a break. If walking, sleeping and feeling the next day remain acceptable, add 1 or 2 repetitions every few days. The quantity and frequency of work then depend on the assessment; An elastic band is not necessary for the first try.
- Take care
- Do not increase the range of movement to reach a particular height. Keep your hands supported and avoid turning your foot strongly. The hip which supports the weight also works: point out if it is this which becomes painful. In case of lateral tendinopathy, a different start may be necessary.
- When to stop
- Stop if you experience sharp pain, a feeling that the leg is giving way, new nerve symptoms or feeling faint. If you limp more afterwards or if the pain increases lastingly, suspend or reduce the movement and seek advice. A warning sign requires medical attention.
How much to discover a movement?
NHS Inform suggests starting a new exercise with two or three repetitions, then adding one or two repetitions every few days if it gets easier. Here, two or three repetitions therefore constitute a first test dose, and not a complete treatment validated for each condition. Pause to observe your reaction.
For the first try, a short set is enough. Repeat at another time only if you remain in your usual state. The final frequency and the addition of resistance are discussed depending on your problem and your objective. It is not necessary to apply to everyone a very frequent program or a maximum number of sets taken from a general page.
What to watch for during and after exercise?
A feeling of muscular effort or a small, temporary discomfort may be different from acute pain, a deep pinch or a nerve symptom. Do not continue a movement that triggers significant new pain, weakness, numbness, or feeling faint. If there are warning signs, ask for appropriate help rather than simply changing the number of repetitions.
Also observe walking, sleeping and how you feel the next day. Exercise should not make your problem more difficult overall. If the reaction lasts or function deteriorates, reduce the amount or stop the movement and seek advice. A universal pain rating cannot declare a safe exercise for all diagnoses.
How to increase the difficulty?
When the movement and reaction become easier, change just one thing: a few more repetitions, a slightly greater range of movement or, with advice, resistance. Maintain support if the balance remains uncertain. Removing hand support and increasing reps at the same time can make it difficult to identify what is causing the problem.
The useful progression depends on the task you want to regain. A longer set does not necessarily replace better strength; Conversely, stronger resistance is not always necessary at first. The physiotherapist can help you move from simple movements to efforts more similar to work or sport. Surgical restrictions retain priority.
In everyday life
Decide on the next session
Observe
How was the movement, the walk afterwards and the state of the next day?
Adapt
Keep, reduce or suspend the dose depending on the reaction.
Progress
Change one aspect when the tolerance is stable; seek advice if necessary.
How to use the sheet and when to review it?
Select the exercises that concern you and take the sheet to talk about it with the professional. It includes complete instructions, precautions, images and sources. The selection is not a prescription and does not transmit a medical file to the office. The video marked as coming is not yet an available demo.
If you don't know which movement to choose, if you can't do an ordinary task, or if the program doesn't help you, ask for a check-up. Persistent symptoms require reassessment; new worrying signs require earlier advice. Keeping a simple record of what you do and the response makes it easier to discuss without having to test multiple times.
Your questions
Should I do all three exercises every day?
No. Choose the movements and frequency according to your situation. The starting dose is used to observe the reaction. After an operation, a fracture or during pregnancy, the program must be confirmed by the professional who knows your instructions.
Chapter sources [1]
Can two or three repetitions be enough?
They may be enough for a cautious first try. They do not necessarily represent a sufficient dose to develop long-term strength. If the movement is appropriate and well tolerated, progression will be necessary and must be tailored to your goal.
Should I continue if I have more pain the next day?
A persistent worsening of the problem, more difficult walking or an unusual reaction prompts you to reduce or interrupt exercise and seek advice. Weakness, numbness or other warning sign requires appropriate medical assessment, not just more rest between sets.
Is the PDF sheet a prescription?
No. It maintains a selection of information to help you follow and discuss the movements. The indication of pending medical review remains visible. The individual instructions of the doctor or physiotherapist and those of the surgical team take priority.
Chapter sources [1]
Sources and references
- [1] NHS Inform — Exercises for hip problems
- [2] NHS — Hip pain in adults
- [3] Cambridge University Hospitals — Gluteal tendinopathy
- [4] NICE NG226 — Osteoarthritis
- [5] NHS — Strength exercises
- [6] Kent Community Health NHS Foundation Trust — Strengthening exercises
Text updated on
Medical review: awaiting Hasib Selimovic.