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Newsletter Video, July 2020

Gentle Hip Range of Motion and Stretches

(Exercise videos courtesy of Real Time Rehab)

Disclaimer: This information is for educational purposes only. They are not a substitute for physical therapy or medical treatment. Before you try this or any other exercise program, consult with your physical therapist or doctor.

Single Knee to Chest


  • Lie on back with knees bent
  • Raise one foot up off surface
  • Pull knee toward chest until a comfortable stretch is felt
  • Sets: 1
  • Repetitions: 3
  • Sessions: 1 Every other day
  • As Tolerated
  • Hold Time: 30 seconds
  • Repeat on Both Sides

Hip Flexor Stretch


  • Lie on back with one leg hanging over side of bed
  • Pull opposite knee tight toward your chest until comfortable stretch is felt
  • Sets: 1
  • Repetitions: 3
  • Sessions: 1 Every other day
  • As Tolerated
  • Hold Time: 30 seconds
  • Repeat on Both Sides

Hip External Rotation with Bent Knee in Supine


  • Lie on back with one knee bent
  • With stomach muscles tight, slowly lower bent knee away from body and back to midline
  • Keep opposite leg straight and hips in contact with surface
  • Sets: 1
  • Repetitions: 3
  • Sessions: 1 Every other day
  • As Tolerated
  • Hold Time: 30 seconds
  • Repeat on Both Sides

Piriformis Stretch


  • Lie on back
  • Bend one knee up and grab with opposite hand
  • Pull leg across the body and up toward shoulder until a comfortable stretch is felt
  • Sets: 1
  • Repetitions: 3
  • Sessions: 1 Every other day
  • As Tolerated
  • Hold Time: 30 seconds
  • Repeat on Both Sides

For a PDF printable version of these exercises go to: http://webapp.realtimerehab.com/prescription/order/6KJ8BK5W

Quality Sleep is as Important as Exercise and Nutrition

Here are some tips from the National Institute on Aging:


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