Hip, Phase 1 · Exercise 4 of 5 HP-1 #4

Standing Hip CARs

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

Active hip control through full range

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.

Dose1 time a day, 5 large circles each direction, each side

You needA wall or sturdy chair for balance

Demonstration video: Standing Hip CARs for Hip Mobility | FRC Exercise (Adam Wolf, PT.). Follow the steps on this page if the video differs.

Photos

Standing Hip Circles: Knee lifts forward — Knee lifts forward

Standing Hip Circles: Knee sweeps out to the side — Knee sweeps out to the side

Standing Hip Circles: Leg reaches back — Leg reaches back

Why it helps

CARs stands for "controlled articular rotations." This means moving your hip joint slowly through its biggest pain-free circle while standing. It teaches your brain the safe edges of your hip motion, and works on balance and control in the standing leg at the same time.

How to do it

Stand tall next to a wall or sturdy chair. Rest one hand on it for balance.
Shift your weight onto your standing leg. Slowly lift your other knee up in front of you.
Sweep that knee out to the side, then reach the leg behind you, squeezing your glute at the back.
Move SLOW through the whole motion. Keep your standing leg steady. Do NOT let your low back arch or twist.
Do 5 circles moving front-to-back, then 5 in reverse. Switch sides.

Too hard? Try this

Hold the wall or chair with both hands. Or break the motion into three separate steps (knee forward, knee out to the side, leg back), pausing between each.

Too easy? Try this

Let go of the wall and do it freestanding. Or slow the motion down even more and make it bigger.

Common mistakes

Your low back arches as the leg goes back.
Your standing hip drops or tilts to one side.
You move too fast and lose control.

You should feel

Slow, smooth motion in your hip joint.
Strong work in your standing-leg hip and core to stay balanced.

You should not feel

Sharp pinching in the front of the hip.
Low back pain.

Stop right away if

Sharp groin pain.
Clicking or catching in the hip.
Loss of balance or a fall.

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