Exercise: A Guide from the National Institute On Aging

Back to Stretching

Table of Contents

 Double Hip Rotation

illustration for the exercise Stretches outer muscles of hips and thighs. Don't do this exercise if you have had a hip replacement, unless your surgeon approves.

  1. Lie on floor on your back, knees bent and feet flat on the floor.
  2. Keep shoulders on floor at all times.
  3. Keeping knees bent and together, gently lower legs to one side as far as possible without forcing them.
  4. Hold position for 10 to 30 seconds.
  5. Return legs to upright position.
  6. Repeat toward other side.
  7. Repeat 3 to 5 times on each side.