Still having untold issues with the left hip, I’m forever trying to keep it in decent condition while finely balancing it with not doing too much.
As it’s so easy to aggravate it and I can barely move. Seem to do more damage just pottering around the house, probably because it involves more bending and twisting.
Some basics I like to do, to keep legs moving are.
Ankle Pumps
Sit or lie with legs supported,Pedal your ankles up and down. Keep the knee as straight as possible, do for 1min
Thigh Squeezes, push down
Lie on your back, with legs as straight as possible. Pull toes and foot up towards you, while pushing the thigh muscle down, feel the stretch at the front of hip. Hold for 5 seconds and repeat for 10 reps.
Heel raises in lying
Lying down with supported legs, place a rolled up towel under one knee. Pull the foot towards you and straighten the knee as much as possible. Hold for 3 seconds and repeat for 10 reps.
Heel slides (use a bag or magazine)
Legs fully supported while lying down, keep the heel in full contact with the bed. Slide the foot up towards the buttocks, bending the hip and knee. Hold for 3 seconds and go down slowly. Use Some thing to reduce friction and use of glide under foot.
Buttock (Butt) Squeeze
Lying or standing up, gently squeeze the bum cheeks together, Hold for 3 seconds and repeat for 10 reps.
Bridging
Lie on your back, knees bent and feet flat on the bed. Squeeze your buttock muscles together, and gently lift yourself upwards, off the bed and as high as you can. Hold for 3 seconds and slowly lower, repeat for 10 reps. (Still my most hated)