Consult your healthcare provider before attempting these exercises!

External Hip Rotation Exercise

Lift your leg for 3 seconds. Hold in the air for 2 seconds. Lower your leg down for 3 seconds.

Complete 5 for each side, twice daily.

Complete 3 reps on each side.

Hold for 15 seconds each without shaking.

Can be completed twice daily.

Starting off, hold for 15 seconds, or until your knees feel shaky.

Gradually increase length of the hold.

Complete twice a day.

Practice this exercise whenever getting up or sitting down into a chair.

To make this a habit, you need to complete this exercise 10 times, multiple times a day.

Stand near a wall for support.

Complete a hold of 30 seconds.

Progress this exercise by lifting leg in different directions.

Complete on both legs, twice daily.