Gluteal Strain: Rehab Exercises
Introduction
Here are some examples of exercises for you to try. The exercises may be suggested for a condition or for rehabilitation. Start each exercise slowly. Ease off the exercises if you start to have pain.
You will be told when to start these exercises and which ones will work best for you.
How to do the exercises
Hip rotator stretch
slide 1 of 5, Hip rotator stretch,
- Lie on your back with both knees bent and your feet flat on the floor.
- Put the ankle of your affected leg on your opposite thigh near your knee.
- Use your hand to gently push the knee of your affected leg away from your body until you feel a gentle stretch around your hip.
- Hold the stretch for 15 to 30 seconds.
- Repeat 2 to 4 times.
- Repeat steps 1 through 5, but this time use your hand to gently pull your knee toward your opposite shoulder.
- Switch legs and repeat steps 1 through 6, even if only one hip is sore.
Seated hip rotator stretch
slide 2 of 5, Seated hip rotator stretch,
- Sit in a sturdy chair.
- Cross your affected leg over your knee, resting your foot on top of your knee.
- Keep your back straight, and slowly lean forward until you feel a stretch in your hip.
- Hold for 15 to 30 seconds.
- Switch legs and repeat steps 1 through 4 on your other side.
- Repeat 2 to 4 times.
Hamstring stretch (lying down)
slide 3 of 5, Hamstring stretch (lying down),
- Lie flat on your back with your legs straight. If you feel discomfort in your back, place a small towel roll under your lower back.
- Holding the back of your affected leg, lift your leg straight up and toward your body until you feel a stretch at the back of your thigh.
- Hold the stretch for at least 30 seconds.
- Repeat 2 to 4 times.
- Switch legs and repeat steps 1 through 4, even if only one hip is sore.
Bridging
slide 4 of 5, Bridging,
- Lie on your back with both knees bent. Your knees should be bent about 90 degrees.
- Then push your feet into the floor, squeeze your buttocks, and lift your hips off the floor until your shoulders, hips, and knees are all in a straight line.
- Hold for about 6 seconds as you continue to breathe normally, and then slowly lower your hips back down to the floor and rest for up to 10 seconds.
- Repeat 8 to 12 times.
Bridging (single leg)
slide 5 of 5, Bridging (single leg),
- Lie on your back, with your affected leg bent and your foot flat on the floor.
- Keep your other leg straight and raise it up so your knee is level with the bent knee.
- Tighten your belly muscles by pulling your belly button in toward your spine. Keep breathing normally and don't hold your breath.
- Push your foot into the floor, squeeze your buttocks, and lift your hips off the floor until your shoulders, hips, and knees are all in a straight line. Keep your hips level.
- Hold for about 6 seconds.
- Slowly lower your hips back to the floor.
- Repeat 8 to 12 times.
- It's a good idea to repeat these steps with your other leg.
Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor or nurse advice line (811 in most provinces and territories) if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.
Current as of: February 28, 2023
Author: Healthwise Staff
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All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
