Healthy Joints - Hip Exercises
These exercises are essential for those who suffer from problems and pain that affect the hips and hips.
Remember to drink water after exercising and make sure you have plenty of free space around you to avoid possible injuries.
It is advisable to start slowly and increase the difficulty gradually as you feel more comfortable.
Get advice and support from a healthcare professional if you have any questions about starting a new exercise plan.
Leg raise
Lie on your stomach, although you can turn your head to one side if that's more comfortable. Contract your stomach and buttock muscles to lift one leg slightly off the floor, while keeping your hips flat on the floor. Hold this position for 5 to 10 seconds and repeat 3 times.
bridge
Lie on your back with your knees bent and your feet flat on the floor or bed.
Lift your pelvis and back off the floor.
Hold the position for five seconds and slowly lower.
Hip external rotation (sitting)
Sit with your knees bent and feet together.
Press your knees toward the floor using your hands as comfortable.Alternatively, lie on your back and spread your knees, keeping your feet together.
Take the movement to the point where you feel a stretch, hold for about 10 seconds and relax.
Repeat 5-10 times.
This exercise may not be suitable if you have recently had surgery. Speak to a healthcare professional if you have questions.
Hip external rotation (lying down)
Lie down with your knees bent and your feet flat on the bed, at the same width as your hips.
Drop one knee toward the bed and bring it back up.
Keep your back straight in bed at all times.
Heel slip
Lie on your back.
Bend your leg and slide your knee toward your chest.
Slide your heel down again and slowly straighten your knee.
Hip flexion
Hold on to a table or surface and march in place to alternately bring your knees up toward your chest.
Your doctor or physical therapist may recommend that you do not elevate your knee above hip level.
Hip extension
Move your leg back, keeping your knee straight.
Squeeze your buttocks tightly and hold for five seconds.
Don't lean forward.
Repeat with the other leg.
Hold onto a chair or work surface for support.
Hip abduction (standing)
Stand with one hand resting on the back of a chair or work surface.
Lift your leg, while straight, to the side.
Hold the position for five seconds, then slowly lower your leg.
Try to keep your body straight at all times.
Repeat five times on each side.
You can also do this exercise lying on your side.
Heel to buttock
Bend your knee to pull your heel toward your back.
Keep your knees aligned and your kneecap pointing toward the floor.
Squats
Hold onto a chair or work surface for support.
Squat until your kneecap is directly over your big toe.
Your knees should be no further forward than your toes.
Return to your normal elevated position.
Repeat until you can no longer do it, rest for a minute and repeat twice more.
As you do the exercise, try to squat a little more, but don't bend your knees beyond the right angle.
Short Arc Quadriceps Exercise
Roll up a towel and place it under your knee.
Keep the back of your thigh on the towel and straighten your knee to lift your foot off the floor.
Hold for five seconds and slowly lower.
Quadriceps exercise
Pull your toes and ankles toward you, keeping your leg straight and pushing your knee firmly into the floor.
You should feel tension in the front of your leg.
Hold for five seconds and relax.
This exercise can also be done in a sitting position if you find it more comfortable.
stomach exercise
Lie on your back with your knees bent.
Place your hands under your lower back and pull your belly button down toward the floor or bed. Hold the position for 20 seconds.
Knee brace
Lie on your back.
Pull each knee toward your chest, keeping the other leg straight.
Take the movement to the point where you feel a stretch, hold for about 10 seconds and relax.
Repeat 5-10 times.
If this is difficult, try sliding your heel along the floor toward the bottom to start, and when comfortable, try raising your knee as described above.