Other hip joint exercises
More hip stretching exercises? Yes, of course. One or two exercises could be more important than others but a cocktail of passive and active treatment including various manipulations, mobilizations, postural/positioning advice, mobility, strengthening/stability and stretching exercises is essential to ensure best recovery and to prevent recurrence. Stretching exercise is therefore only one of the many ingredients of such cocktail. The followings are only some of the main stretches required to ensure maximal flexibility.
Iliotibial Band / Abductors--Cross left leg over right leg. Bend left knee slightly. Lean to left until stretch is felt over outside of right hip (or simply stick the right hip sideway).
Iliopsoas / Quadriceps—Keeping trunk vertically straight and hip/groin forward, pull leg/knee back as far as stretching in front of the thigh is felt.
Hamstrings/long adductors—Knee straight with foot on chair or stool, lean forward (for hamstrings) until stretch is felt underneath while keeping pelvic tilt to maintain lumbar lordosis (low back S-curve). Face sideway to stretch long adductors (inside of the thigh)