Build a Bridge

• According to Scott Sherrill, licensed physical therapy assistant, one of the most effective strengthening exercises you can do is the bridge. The bridge strengthens the gluteus, hamstrings and other supportive core muscles and can be performed easily without assistance. Begin by lying on your back on a flat surface or mat. Place your arms palms down beside your hips. Bend your knees with your feet placed hip-distance apart, heels directly under the knee joint being careful not to bring them too close to the buttocks. Slowly lift your hips off the ground while keeping your pelvis tilted and your shoulders and neck relaxed into the mat. Hold the peak lifted position for about five seconds or three deep breaths, and then slowly return your hips to the floor. Perform 8 to 10 repetitions.
  
  

Supine Leg Abduction

• Sherrill also recommends leg raises from the supine (on your back) and side-lying positions. After you have performed your bridge sequence take a minute or two to relax. Remain on your back and stretch your legs out straight on the ground, feet close together and toes flexed towards the ceiling. Slowly move the injured leg to the side, keeping the leg on the floor and the toes facing up. A helpful hint might be to think of a gate swinging open or perhaps the movement you make with your legs when making a snow angel. Perform 10 to 20 slow repetitions.
  
  

Side-Lying Leg Abduction

• As the hip gains strength and mobility, you can add additional exercises such as the side-lying hip abduction or leg raise. Perform this exercise by lying on your side with your affected leg directly stacked on top of the bottom leg. Lift the top leg up and down slowly, being careful not to rotate the hip open or turn the toe towards the ceiling. The knee should remain facing straight ahead as you lift up and down. Start with 10 to 20 repetitions.
  
  

Good to Go

• As healing and strength progresses and your physician has given you the green light to return to your regular exercise routine, you can increase the difficulty of the leg raises by adding three- to five-pound ankle weights. Continuing to strengthen the muscles in and around the hip joint is crucial for stability, range of motion and proper body mechanics as well as for prevention of further injury