Ss4 1

Lying face down. Bend one knee and pull your heel slowly towards the buttock until you feel a stretching on the front of your thigh.
Hold for 20 seconds. Repeat 5 times.

Ss4 2

Lying on your side with your legs bent and your lower foot fixed. Bend your upper knee and pull your heel slowly towards the buttock until you feel a stretching on the front of your thigh.
Hold for 20 seconds. Repeat 5 times.

Ss4 3

Sit with your arms crossed.
Stand up and then sit down slowly on a chair.
This can be made harder by using a lower chair or by bringing the affected leg further back.

Repeat 10 times.

Ss4 4

The squat can also be progressed by introducing theraband around the knees and pushing the knees outwards during the squatting action.

Repeat 10 times.

Ss4 5

Kneeling with the affected leg behind you.
Tighten your stomach muscles to keep your back straight. Lunge forwards onto the front supporting leg pushing your hip forwards.
The stretch should be at the front of the hip.

Hold for 20 seconds. Repeat 5 times.

Ss4 6

Standing up, pull the unaffected knee to your chest.
Then roll back onto a high enough horizontal surface so that you are lying on your back, so the posterior thigh of the affected leg is unsupported.
The stretch should be at the front of the hip.
The stretch can be increased by sliding the foot of the affected leg towards the buttocks


Hold for 20 seconds. Repeat 5 times.

Ss4 7

Standing with the affected leg forwards and the foot of the unaffected leg supported on a stool.
Keeping the back straight, bend the knee of the affected leg so that your body is lowered vertically.

Repeat this exercise 10 times.

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Contact Details

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Spire Manchester Hospital,
Russell Road, Whalley Range,
Manchester. M16 8AJ
Tel: 0773 979 1305
info@manchesterhipclinic.com