Supine Banded Hip Distraction

1. 1Lie on your back with a band looped around your ankle and anchored at foot level, creating a distraction force through the hip joint as you position your leg in flexion. Allow the band to pull the femur away from the acetabulum while you perform gentle oscillations or holds in the hip-flexed position, decompressing the joint. Breathe deeply and relax into the distraction, holding for 30-60 seconds per side. Avoid tensing through the hip — let gravity and the band do the work, and feel a sense of relief and space in the front of the hip.

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