Hip joint training (II)

1. Elastic band double bridge exercise + hip abduction

Lie on your back, wrap the elastic band around your knees, keep your feet shoulder-width apart, abduct your hips to stretch the elastic band, lift your hips, and hold for 5 seconds.

2. Elastic band hip extension

Kneel with your elbows and knees supported, tie one end of the elastic band above the ankle joint and the other end to the knee joint. Straighten your back, do hip extension movements on the lower limbs tied to the knee joints, stretch the elastic band, and hold for 5 seconds.

3. Elastic band lower limb extension

Lie on your side, wrap one end of the elastic band around your foot and fix it, wrap the other end around your hand and press it under your hand, flex your knee joint, slowly straighten your knee joint and stretch the elastic band, hold for 5 seconds.

4. Elastic band hip abduction (supine)

Lie on your back with your elbows supported behind you, your lower limbs straight, wrap the elastic band around your ankles and secure them, then abduct and stretch the elastic band at the hip joints for 5 seconds.

5. Elastic band straight leg raise

Lie on your back, fix the elastic band on both ankles, straighten the knees, place one lower limb on the mat, and raise the other leg straight to stretch the elastic band, 1 to 2 foot lengths above the ground, and hold for 5 seconds.

6. Elastic band hip abduction

Lie on your side, fix the elastic band on both ankles, straighten the knee joints, abduct the hip joints and stretch the elastic band, hold for 5 seconds.

7. Elastic band single bridge exercise

Fix the elastic band to both knee joints, lie on your back, and do the double bridge movement. Then lift one leg toward your chest, stretch the elastic band, and hold for 5 seconds.

Thank you for your attention and support, and I hope you will continue to exercise!