Table 2 Home exercises

Deep hip rotator muscle retraining (see Additional file 1)

Optimise hip neuromuscular control and improve dynamic stability of the hip

Seven stages progressing through prone, four-point-kneel and dynamic standing positions, with and without additional resistance.

Pre-op to session 7

1 minute, 3–6 times per day

Anterior hip stretch

Assist in regaining full hip extension range of movement

Supine in modified Thomas Test position with the affected leg over the side of the bed. The hip is extended until a stretch is felt at the front of the hip

Session 2 - 4

5 minutes daily

Hip flexion/extension in four-point kneel – “pendulum” exercise

Prevent adhesions, especially in those with labral repair

Four point kneel with gentle pendular swing of the affected leg into hip flexion and extension as far as comfortable

Session 2- 5

1 minute daily

Posterior capsule stretch

Lying on unaffected side with the affected hip as close to 90 degrees flexion as comfortable and affected leg over the side of the bed.

Session 3 – 7 (or session 4 – 7 if microfracture present)

3 × 30 seconds