The following text shows exercises for the hip muscles that you can perform. It is important that you practice only in the pain-free area. The warm-up exercises can be done for 2-3 minutes each and should not take longer than 10 minutes. Repeat the strength exercises 8-15 times and bring in 2-3 series. You can repeat the yoga exercises 5-8 times and bring in 2-3 series.
Exercises
- To stimulate circulation, lie on your back and stretch your legs. Now pull the tips of both feet one after the other and stretch them out again quickly. Repeat this without a break.
- They stand straight and have their legs hip-wide apart.
Both knees are slightly bent and the arms are aligned forward. The thumbs point towards the ceiling. When you have moved your arms up, go down again with them and repeat the exercise at a fast pace.
- They stand on tiptoe and lift both arms up.
Push both arms towards the ceiling one after the other and stand on tiptoe.
- They bend their arms and bring them together in front of their face. The upper arms are at shoulder level. Walk one step to the left and one step to the right and always pull your arms apart.
Nevertheless they remain angled. Then bring both arms together again.
- Take a small ball (e.g. tennis ball) and stand on it with one foot. Roll it forward, backward and to the side.
Change the leg after about 5 minutes.
- They are in a supine position with their arms lying loosely beside the body. Both legs are angled and slightly apart. Both heels are on the ground.
Now move your pelvis slowly up and go down again at a slow pace. Combine this with breathing. Pull your pelvis up in inhalation and go down again in exhalation.
- You are in the four-footed position and face the ground.
The arms form a line with the shoulders. One arm is pointing forward and the opposite leg is pointing backwards. The upper body forms a line with the leg and the arm and the back remains straight.
There is no hollow back. Breathe in and out calmly and then change sides.
- They are in forearm support and the forearms support their upper body. The upper arms form a line with the shoulders.
The legs are held up by the tips of the toes. Your upper body forms a line with your legs and there is no hollow back. Hold this position and breathe in and out at your normal pace.
- They lie on their back and their arms and legs are stretched out.
Pull your toes towards your nose and hold them in position. Now press your knees through and additionally tense your bottom. Keep the tension in your hips, knees and feet.
- They lie on their back and put a thick pillow between their legs.
Their legs and arms are stretched out. Press the cushion together with your legs and keep the tension.
- You are standing and your arms are hanging loosely. Your legs are about hip-wide apart and your heels are completely touching the ground.
Press your knees outwards as if you were pulling them apart. Do not turn your knees outwards, but only give pressure outwards with them. Also, the areas of the heel do not lift off, but remain on the floor.
- You are in a supine position and have both legs hip-wide apart.
Pull your toes towards your nose and keep them up. Press your heels into the floor and keep the pressure on. Tense your buttocks additionally.
You can find more isometric exercises under physiotherapy isometric exercises.
- They lie on their backs and have a rolled up blanket under their legs. Press your legs into the rolled up blanket and hold the pressure. You can sit on one to increase the pressure.
Press your heel into the Pezzi ball one after the other.
- You are sitting on a chair with your legs a little more than hip-wide apart. Take your hands and place them on the sides of your thighs. Use your arms to apply pressure inwards, but try not to let your thighs give way.
- You are standing and have a ball in both hands.Bend your knees slightly and place your legs hip-wide.
Now tense your stomach, your upper thighs and your buttocks. Try to maintain the isometric tension. Take the ball in both hands and lead it to the ceiling.
Keep the tension in your abdomen, thighs and buttocks. Slowly go down again with the ball.
- They stand and have their knees slightly bent. Between the knees there is a ball which you fix.
The back is kept straight and you stretch both arms out to the front. These are at shoulder height and the fingers point forward. Tighten your stomach, buttocks and thighs. Use your arms to make small, quick chopping movements. Keep the isometric tension nevertheless.