髋 关节 的 肌 力 训 练 1、Thera-Band Loop Hip Abduction + Rotation in Supine Lay with medium length band looped around knees. Push knees outward against band, keeping feet together. Hold and slowly return. 2、Thera-Band Loop Hip Internal Rotation in Sidelying Loop short or medium band around ankle. Lay on your side. Keep knees together while lifting top ankle upward. Hold and slowly return. 3、Thera-Band Loop Hip Extension in Prone Lay on your stomach with both ends of a medium band around your ankles. Keep one foot on the mat to stabilize as you lift your leg upward toward the ceiling. Keep your knees straight. Hold and slowly return. 4、Thera-Band Loop Hip Rotation + Abduction in Sidelying Lay on your side with a medium loop around knees. Push the bottom knee into the mat while lifting the top knee against the band. Hold and slowly return. 5、Thera-Band Loop Hip Abduction in Sidelying (Knee Bent) Lay on your side with a medium loop around knees. Slightly bend knees. Push the bottom knee into the mat while lifting the top knee against the band. Hold and slowly return. 6、Thera-Band Loop Bridge + Hip Abduction in Supine Loop a medium band around knees with feet shoulder width apart. LIft rear off mat while pushing knees outward toward band. Hold and slowly return. 7、Thera-Band Loop Hip Extension in Quadruped Begin in a quadruped position on elbows and knees. Place one end of the loop under the bottom leg and the other end around your knee. Lift your top leg toward the ceiling against the band. Keep your back straight. Hold and slowly return. 8、Thera-Band Loop Leg Press in Sidelying Lay on your side with one end of medium or long loop wrapped around your foot. Stabilize the...
