Hip mobility training should, depending on the pain picture, be completed as often as you can. Preferably carried out daily, but as a starting point use the program 3-5 times per. week.

In the program, you must do the exercises as optimally as possible, however, there may be exercises that at the beginning of the course can be difficult, due to pain. In that case, you should train for, but not much over the pain limit. Whilst an exercise can be changed a little or omitted for the first days / weeks until there is an improvement, it is important that you accept some pain during the training. However, it must not hurt more when the exercise stops than when it started.

Diaphragm breathing – Performed by lying for 3-5 min. and focus on the fact that the breathing is in the abdomen and NOT in the chest. The hand on the abdomen must therefore move up and down, while the hand on the chest must lie relatively still.

Hip stability with foot lift – Perform the exercise for 3-5 min. The focus of the exercise is the following, 1. Stretch your neck and back and imagine a hard pull. 2. Breathe deeply, inflating your abdomen. During the inhalation when the abdomen is extended, hold your breath. From here, gently lift one foot 2 cm above the ground, shift as slowly as possible to the opposite side, and lift the opposite foot, changing again and continuing until you need to exhale, and breathe again. IMPORTANT! there must not be any movement in the back under the foot lift, if this happens you do not have the right breathing “beer belly”. And lastly, remember point 1 that the back and neck should be stretched.

Back stretch mobilization – Perform the exercise 2 x 15 times, with 60 seconds break. Hold the hip in the ground and let the back stretch backwards.

Hip and back rotation mobilization – Perform the exercise 2 x 15 times to each side, with 60 sec. break.

Back and shoulder mobilization sweep – Try to get your elbow and hand in contact with the ground throughout the exercise sweep. Perform the exercise 2 x 10-60sec. The break between each exercise should be 30-60sec.

Front chain stretch – Perform the stretch 40-120 seconds per side

Rear chain stretch – Perform the stretch 40-120 seconds per side

Hip back side stretch – Perform the stretch 40-120 seconds per side

Leg to chest mobilization – Perform the exercise 2 x 15 times to each side, with 60 seconds break.

Split mobilization – Perform the exercise 2 x 15 times on each side, with 60 seconds break.