Exercises: Hip

Pendulum on stairs/steps: For relief of the hip/hip joints, for example joints affected by arthrosis. Abductor training: Training the muscles that brace the leg is important in cases of hip weakness or limping and as training after hip operations, if the doctor has approved the training. In the following article vibration training you will find more exercises.

Lateral installation on the landing of the descending stairs. With the affected leg towards the stairs. Leg or foot hangs in the air above the next step.
Swing back and forth at the step.

Exercise/Variant 1: While lying down without gravity: Extend the stretched leg outwards on the pad, then return it to the center. Important: do not cross the vertical center line of the body, but only go to the hip/foot axis.
Exercise/Variant 2: Hold the sides when standing and spread the stretched leg. Important: do not cross the vertical center line of the body, but only go to the hip/foot axis.
Exercise/Variant 3: For advanced students: Hold the sides while standing and put a Thera belt loop around both legs.
Against the resistance of the Theraband, move the outer leg to the side.

Strengthening of the gluteus maximus: Stretching of the iliopsa muscle, the hip flexor: In supine position on the treatment bench. The leg that is to be exercised is in the overhang, but the thigh should still be in contact for stabilization. Then the lower leg, which hangs down, swings loosely.

The patient kneels on a mat in a four-footed position. The forearms are supported on the floor. One leg is now bent and pushed up towards the ceiling and back down again.
The other leg and the hip should be kept straight and should not turn upwards. Repetitions depend on the patient. For a start, 20 repetitions on each side are desirable.

Repeat also on the other side.

In supine position on treatment bench. The leg that is to be exercised is in the overhang, but the thigh should still be in contact for stabilization. Then the lower leg, which is hanging down, swings loosely.