The hip roll is a very simple exercise which increases the range of motion in the hip joint. Supporting muscles are also strengthened.
Reduced (mainly internal or turning in) rotation of the hip joint is a fairly early sign of osteoarthritis in the hip. this can not only be painful but can also cause pain in other seemingly unrelated areas such as lower back and knees.
- Lay on your stomach with your hips parallel to the floor. Stomach should be tight. A cushion may be used under the hips if this is more comfortable.
- Place your hands under your forehead.
- Keeping the upper legs flat on the floor, bend one knee so that the leg is perpendicular to the floor (at 90 degrees).
Doing the exercise
- Maintain the stomach and hip position. Take a deep breath in.
- While exhaling slowly rotate your upper leg until your leg is pointing outwards at the extent of its movement range.
- Hold this position while taking another deep breath in.
- While exhaing slowly rotate your leg back in until the hip is at the end of its rotation in that direction.
Repeat this 5 times for each leg.
- Ensure that your chin is tucked in.
- Ensure your hips remain flat to so that it is the actual hip joint that is being moved rather than the lumbar spine.