Hip joint strength training (I)

1. Hip external rotation training using elastic band (supine position)

Tie the elastic band around both knees, wrap it around both legs, lie on your back with your feet together, and stretch the elastic band by externally rotating your hips for 5 seconds.

2. Use elastic band to train internal rotation of hip joint

Tie the elastic band around both ankle joints, lie on your side, keep your knees together, lift your upper foot upward to stretch the elastic band, and hold for 5 seconds.

3. Hip extension training using elastic band

Tie the elastic band around both ankles, lie prone, straighten one leg and lift it upward to stretch the elastic band, hold for 5 seconds.

4. Use elastic band to train hip external rotation (side-lying position)

Tie the elastic band to both knees, lie on your side, put your feet together, externally rotate your hip joints, stretch the elastic band with your upper knee, and hold for 5 seconds.

5. Hip abduction training with elastic band

Tie the elastic band around both knees, lie on your side, straighten your upper leg, abduct your hip joints and stretch the elastic band, hold for 5 seconds.