Common hip joint exercises
Although manual therapy has been demonstrated to be more efficient than exercise therapy for osteoarthritis (joint inflammation) of the hip, home exercises are essential to ensure best results. I suggest that manual therapy, home exercises and education are equally important in the success of managing any musculoskeletal conditions of mechanical origin. The followings are some commonly prescribed hip exercises:
Internal/external rotation mobility exercise performed gently, rhythmically, and frequently in all positions such as prone and supine lying, sitting and standing is very effective in promoting joint mobility and alleviating pain.
Piriformis Stretch--Cross leg over thigh and place elbow over outside of knee. Gently stretch buttock muscles by pushing bent knee across body. This is also a good hip joint mobilization in restoring flexion/adduction/internal rotation which is most likely to be restricted with hip/groin pain. The stretch/mobilization could be performed Inner thigh/groin Stretch--Place heels together and pull feet toward groin until a stretch is felt in groin and inner thigh. This is also a good hip joint mobilization in restoring abduction/extension/external rotation which is also likely to be restricted in osteoarthritis of the hip. The stretch/mobilization could be performed supine or sitting.