Hip Exercises, Phase 1: Calm and Move

Auto Injury Chiropractic · Home Exercise Library

Hip Exercises, Phase 1: Calm and Move

HP-1 · Version 1.0, October 2026

Your home exercises for the first phase of your hip rehab plan, for after a car accident or hip injury. Phase 1 works on calming sore muscles, getting your hip moving in gentle ranges, and waking up the small muscles around your hip. We are NOT lifting weights yet; this phase builds a foundation.

How often: Daily for one phase. Your first session of the day takes about 15 minutes. The second takes about 10, because Exercises 4 and 5 are done 1 time a day. Get checked by a provider before you start. If you are our patient, your provider will show you each exercise.

What "no pain" means: Each exercise should NOT cause sharp pain. A small stretch is okay. If something hurts, stop. Try a smaller motion. If it still hurts, skip that one and tell your provider.

Do not use these exercises if:

• You may have a broken bone in your hip or pelvis. Wait until your provider checks your scans and says it is safe.
• You have any of the warning signs listed below.
• Your hip clicks, locks, or gives way under you, and your provider has NOT yet cleared you with imaging.
• You cannot put weight on the leg without sharp pain or buckling.
• You have anterior groin pain with a severe limp. Wait for provider clearance before starting.

1. Diaphragmatic Breathing

Dose: 2 times a day, 5 minutes each
You need: A chair, or a spot to lie down

How to do it

1. Lie on your back with knees bent, feet flat on the floor. Or sit up tall in a chair.
2. Put one hand on your belly. Put the other on the side of your ribs.
3. Breathe in slow through your nose for 4 seconds. Feel your belly rise AND your ribs spread to the sides.
4. Breathe out slow through your mouth for 6 seconds. Let your hips and buttocks relax into the floor or chair.
5. Keep going for 5 minutes. Do this two times a day.

Too hard? Try this: If feeling rib motion is hard, put a folded towel under your low back so the back of your ribs has something to press into.

Too easy? Try this: On each breath out, gently flatten your low back into the floor by tightening your belly a little (a small pelvic tilt). Relax as you breathe in. Or add a gentle leg lift on each breath in.

2. Supine Hip ROM (Knee Circles)

Dose: 2 times a day, 10 circles each direction, each side
You need: A mat or carpeted floor

How to do it

1. Lie on your back with both knees bent, feet flat. Bring one knee up toward your chest.
2. Hold under the thigh (NOT on the kneecap) with both hands.
3. Slowly make a small circle with the knee. Keep the circle gentle and pain-free.
4. Do 10 circles in one direction, then 10 in the other.
5. 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.

3. Supine Piriformis Stretch

Dose: 2 times a day, 30-second hold, each side
You need: A mat or carpeted floor

How to do it

1. Lie on your back with both knees bent, feet flat on the floor.
2. Cross your right ankle over your left thigh, just above the knee. Make a figure-4 shape.
3. Reach through with both hands and grab the back of your left thigh.
4. Gently pull the left thigh toward your chest. You should feel a deep stretch in the RIGHT buttock.
5. Hold 30 seconds. Lower slowly. Switch sides. Do 1 hold each side.

Too hard? Try this: Use a towel looped behind your thigh if reaching is hard. Or hold for only 15 seconds.

Too easy? Try this: Hold for 45 seconds. Or pull slightly harder if it feels safe and pain-free.

4. Standing Hip CARs

Dose: 1 time a day, 5 large circles each direction, each side
You need: A wall or sturdy chair for balance

How to do it

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

5. Hip Flexor Self-Release (optional)

Only if your provider assigned it.

Dose: 1 time a day, 60 to 90 seconds each side
You need: A tennis ball or lacrosse ball (lacrosse ball is firmer)

How to do it

1. Lie face-down on a mat. Place the ball 2 to 3 inches inside the bony point on the front of your hip, toward your belly button. NOT on the bone itself.
2. Slowly lower your body onto the ball. Stop right when it feels tender but NOT sharp.
3. Stay on that spot. Belly breathe slow and deep for 60 to 90 seconds. Let the pressure work, do NOT force.
4. Slowly come off. Switch sides.

Too hard? Try this: Use a softer ball or a folded towel. Or shorten the time to 30 seconds and build up.

Too easy? Try this: Slowly bend the knee on the side you are releasing 5 times while staying on the spot. Or use a firmer ball.