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Leg & Hip Active Range of Motion Exercises for Flexibility
AskDoctorJo•Processed: Mar 03, 2026
2-minute workout video. Stretching, Low Impact, Floor Exercise. targeting Legs, Hips. low intensity. helps with Flexibility / Range of Motion, Rehabilitation / Treatment Support.
⏱️ Key Moments
Summary:The workout includes a series of seated exercises targeting hip and leg mobility, focusing on controlled movements to enhance range of motion and strength.
🏃 Guide
This video is designed for individuals recovering from surgery or injury, focusing on restoring range of motion in the legs and hips. It provides practical exercises to enhance mobility and reduce stiffness.
Benefits
Improves flexibility and range of motion
Aids in rehabilitation and recovery from injuries
Step-by-Step Guide
1
Hip Flexion
Sit straight in a chair and lift your knee towards your chest without leaning back. You should feel a stretch in your hip. Perform 10 repetitions.
2
Knee Extension
Kick your leg straight out while seated, keeping your knee as straight as possible. Pull your toes up to help lock out your knee. Perform 10 repetitions.
3
Heel Raise
Keep your toes on the ground and lift your heel off the ground. You should feel your calf muscles engage. Perform 10 repetitions.
4
Toe Raise
Lift your toes off the ground while keeping your heel down. You should feel the muscles in your shins working. Perform 10 repetitions.
5
Hip Abduction
Roll your knees outwards and then back in, similar to a clamshell motion. You should feel the outer thighs working. Perform 10 repetitions.
6
Hip Adduction
Place a pillow between your legs and squeeze inwards. You should feel the inner thighs engage. Perform 10 repetitions.
Safety Notes
Consult a healthcare provider before starting if you have severe joint pain or recent surgery.
Duration: 2m 39s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Normal PeopleObesityOsteoarthritisChronic Back Pain / Disc Herniation
Therapeutic Goals
Flexibility / Range of MotionRehabilitation / Treatment Support
⚠️ Caution
Consult your doctor if you have: Osteoarthritis
Equipment Needed
🏋️ Chair
Primary Focus
💪 Legs💪 Hips
Category
StretchingLow ImpactFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsAvoid holding breathNo spinal stressAvoid excessive core strainChair modifications available
Tags
#2 min#quick#short#Stretching#Low Impact#Floor Exercise#beginner#Chair#Legs#Hips#low