Main muscles worked:
Gluteus medius, abductors You should feel this exercise at your outer thigh and buttocks
Equipment needed:
Begin with a weight that allows 8 repetitions and progress to 12 repetitions.
As the exercise becomes easier, add weight in 1-pound increments. Each time you increase the weight, start again at 8 repetitions, working back up to 12.
Step-by-step directions
• Lie on your side with your injured leg on top and the bottom leg bent to provide support.
• Straighten your top leg and slowly raise it to 45°. Keep your knee straight, but not locked.
• Hold this position for 5 seconds.
• Slowly lower your leg and relax it for 2 seconds.
• Repeat, then complete exercise on the other side.
Repetitions
8
Days per week
2 to 3
Observation :
Do not turn your leg in an e ort to raise it higher. The outside of your thigh should be lifted toward the ceiling.
Warm up:
Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.
Stretch:
After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. When you have completed the strengthening exercises, repeat the stretching exercises to end the program.
Do not ignore pain:
You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising.
Ask questions:
If you are not sure how to do an exercise, or how often to do it, contact your doctor or physical therapist.
Gluteus medius, abductors You should feel this exercise at your outer thigh and buttocks
Equipment needed:
Begin with a weight that allows 8 repetitions and progress to 12 repetitions.
As the exercise becomes easier, add weight in 1-pound increments. Each time you increase the weight, start again at 8 repetitions, working back up to 12.
Step-by-step directions
• Lie on your side with your injured leg on top and the bottom leg bent to provide support.
• Straighten your top leg and slowly raise it to 45°. Keep your knee straight, but not locked.
• Slowly lower your leg and relax it for 2 seconds.
• Repeat, then complete exercise on the other side.
Repetitions
8
Days per week
2 to 3
Observation :
Do not turn your leg in an e ort to raise it higher. The outside of your thigh should be lifted toward the ceiling.
Warm up:
Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.
Stretch:
After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. When you have completed the strengthening exercises, repeat the stretching exercises to end the program.
Do not ignore pain:
You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising.
Ask questions:
If you are not sure how to do an exercise, or how often to do it, contact your doctor or physical therapist.