What are passive range of motion (ROM) exercises for the hips and knees?

Have someone else stretch your hips and knees if you are unable to do this by yourself. Perform the following exercises slowly while the individual lies on their back. Perform each exercise 10 times on each leg per day.

Hip and knee flexion: Start with the left leg by placing the right hand under the individual’s left knee. Grasp their heel with your left hand in order to stabilize it. Bend their knee move it towards their chest while keeping the kneecap pointing the ceiling. Be careful as to not allow any rotation during the exercise. Keep their foot in line with their hip. Next, lower their leg to starting position.

Hip rotation: Start by supporting their leg by placing one hand under their knee and the other under their heel. Next, bend their knee about halfway between the floor and their chest (at a 90 degree angle) and slowly push the foot away from you by rotation at the knee. Follow that by pulling the foot toward you by rotating at the knee.