Stretching Exercises on the Bed: Hips

I've been having a big problem with my right hip. My right leg always wants to lay out facing to the right. I try to keep a small pillow propping it up straight. My physical therapist comes twice a week , & she's concerned that my hip could be put out of it's socket. My husband stretches me out regularly too, but I'm worried about it. I've noticed a lot more spasticity in both my legs for awhile now. Since my injury level is T3, I can't do most of these exercises. I was wondering if anyone else has had hip problems like this? It can get quite painful, too.

anita, my left leg likes to rotate out wards and my right legs like to rotate inward! The "froggie" position exercise Lαrα posted above helps with stretching my hip muscles but I don't do it enough. I think I'll start doing it more often.

Another good stretching for me is of the piriformis muscle. My joints tend to hyperextend, so I did this before I was paralyzed to keep hips in alignment. I adapted these stretches to do them on my bed after I was paralyzed, and they have helped my lateral stability (standing, transfers from chair) and given relief after too much sitting. Here are links to a written description and a helpful video:
sportsmedicine.about.com/od/flexibilityandstretching/qt/Piriformis_str.htm


anita, My hips have always tended to rotate out, especially when I am lying down--the outside of my feet lay against the bed even without covers. This did put strain on the muscles holding the hip joint together, and I sometimes got nerve pain from the strain. The above stretches alleviated the pain and also strengthened my hips.

I didn't do my stretches or ROM excercises when I first got injured and eventually my hips have become real tight to the point of my legs will not lay flat. Imagine that "froggie" stretch. That's how I look when I lay on my back.  So I have been concentrating on stretching them from now on. If anyone has any more advice please share. My word of advice is to STRETCH. That's s-t-r-e-t-c-h 

Abba, hadn't heard that name in years, remember they were quite a hit when I was in 6th grade. I use music when I do my workouts as well, gives me a little edge when I need it.

I like doing exercise daily specially foot and knee and many more. Running, long walks and jogging helps are some of the legs exercise. I would like suggest that those who do not do exercise should start doing it because it has number of benefits and it helps you in building your self confidence.