Hip, Phase 1 · Exercise 2 of 5 HP-1 #2

Supine Hip ROM (Knee Circles)

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Wake up hip motion in all directions

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose2 times a day, 10 circles each direction, each side

You needA mat or carpeted floor

Demonstration video: How To: Supine Lying Bent Knee Circles (Live Lean TV Daily Exercises). Follow the steps on this page if the video differs.

Photos

Lying Knee Circles: Hold under the thigh and make slow, gentle circles — Hold under the thigh and make slow, gentle circles

Why it helps

After a crash, the hip joint often gets stuck in a small range of motion, especially turning the leg inward. Gentle knee circles wake up the joint and remind your brain that hip motion is safe.

How to do it

Lie on your back with both knees bent, feet flat. Bring one knee up toward your chest.
Hold under the thigh (NOT on the kneecap) with both hands.
Slowly make a small circle with the knee. Keep the circle gentle and pain-free.
Do 10 circles in one direction, then 10 in the other.
Lower the leg. Switch sides. Repeat.

Too hard? Try this

Make smaller circles. Or skip the direction that feels stiff and only do the one that feels good.

Too easy? Try this

Make larger circles. Or add a 3-second pause at the position that feels most restricted.

Common mistakes

Circles too large that cause pinching in front of the hip.
You pull on the kneecap (pull behind the thigh instead).
You let the other leg straighten and lift off the floor.

You should feel

Smooth, controlled hip motion.
Slight stretch in the front, side, or back of the hip.

You should not feel

Sharp pinching pain in the front of the hip.
Pain shooting down the leg.

Stop right away if

Sharp groin pain.
Clicking, catching, or locking in the hip.
Numb or tingly leg.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program