Exercise / Gymnastics
In medical terminology, hip arthrosis is known as coxarthrosis. It is a progressive wear and tear of the cartilage surfaces of the hip joint. Increasingly, the patient experiences pain and notices a deterioration in movement.
Specific exercises are used to delay the wear and tear of the cartilage surfaces. Regular gymnastics should also strengthen the muscle groups. In addition to light sports such as walking or cycling, gymnastic exercises can be done very well at home.
Before the patient starts his exercises, he can warm up the hip muscles a little by standing with one leg on a sports bench or a thicker book, for example. The free leg can now be moved loosely forwards and backwards. This helps to prevent strains or injuries to the various muscles.
An exercise to strengthen the large gluteal muscles is performed on a mat in a supine position. The legs are comfortably positioned parallel to each other. Now the buttocks are stretched upwards.
Upper body, pelvis, buttocks and the legs should now form a line. This position should only be held for a short time, after which it can be repeated several times. At the beginning, for example, 15 repetitions can be aimed for and the exercise is then slowly increased.
The small buttock muscles can be trained while standing. A chair or a wall to hold on to is needed for this. The patient stands up against the back of the chair in such a way that he can hold on well and has a secure stand.
The upper body should be kept in an upright position. Now one leg is stretched out to the side as far as possible and moved upwards. The foot can be turned outwards during the movement.
This will have a noticeable effect on small buttock muscles. The upper body should remain in the starting position and not make any compensatory movement. This exercise can also be repeated as often as the patient wishes.
Classic knee bends are very suitable for training the front thigh muscles. To do this, the patient first stands upright and the feet are approximately shoulder-wide apart. Now the knee is bent, but the knee should not be bent beyond the feet.
Before stretching the legs again, the position can be held for a short moment if possible. This exercise can also be performed in a similar way in a step position where the legs are about half a meter apart. At the end of the exercises the hip muscles can be loosened and stretched.
To do this, you will again need a chair, on the seat of which one leg is initially placed while the other leg remains on the floor. Now the upper body is pushed forward and the leg on the chair is bent at the knee. The hip is stretched.The position is held for a few seconds and then the exercise is repeated on the other side.
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