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Armchair Exercise – Criss Cross

photo of armchair exercise called Criss Cross

The criss cross exercise is one definitely for the hips and possibly knees in some cases. Again this exercise will help stretch the muscles, tendons and ligaments of the hip. It is something you can do every day and keep your body moving. We use this exercise as an examination of the hip joint to ensure that the hip functions correctly.

Again we urge caution that if you are suffering from severe hip problems please visit or contact Therapyroom1 first and we can modify this exercise for you. Some conditions we would advise you to contact us about before you do this exercise.

  • Long terms – Hip Joint Replacements
  • Snapping Hip Tendon
  • Arthritis of the Hip
  • Sciatica
  • Inflammatory Joint Diseases e.g. Rheumatoid, gout
  • Bursitis
  • IT band syndrome
  • Osteoporosis
  • Bone infections e.g. Osteomyelitis
  • Level: Beginners/Intermediate
  • Equipment: Armchair

Exercise

Starting position:

Sit upright in your armchair

Feet flat on the ground

Action

Slowly raise your right leg and cross it over the left leg

Uncross you right leg and return it to the starting position

Slowly raise your left leg and cross it over the right leg

Uncross you right leg and return it to the starting position

Repeat

Reps Sets Time (seconds)
7 2

Advancement of Exercise

Reps Sets Time (seconds)
7 2  Hold 3 seconds when leg crossed

Note:// Although these exercises are designed to help you help yourself, we urge caution in all rehabilitation that you do not over do the exercises. If you feel pain or are worried that you are not doing the exercise properly then call 01522 511834 to make an appointment and see one of our highly trained practitioners.

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