The hip is our connection from the trunk to the lower extremity. To meet the high demands, the hip is a stable nut joint. The femoral head at the upper end of the thigh sits firmly in the pelvic socket. A nut joint is a special form of ball joint and means that the round … Exercises from physiotherapy for the hip
Summary Whoever regularly performs these exercises from physiotherapy for the hip, creates good conditions to keep his hip healthy. If you already have complaints, however, you should consult a physiotherapist who will perform a thorough examination and work with you on your weak points. All articles in this series: Exercises from physiotherapy for the hip … Summary | Exercises from physiotherapy for the hip
“Hip stabilization” Stand on one leg in front of a mirror. Make sure that the pelvis remains straight. If you can hold the stand steadily for a few seconds, introduce a few variations. For example, write your name in the air with the other leg or make a standing scale. You can also add an … Exercises from physiotherapy for the hip Exercise 1
“Hip abductors” From the lateral position, spread your upper leg upwards in a stretched position. To increase the intensity, you can tie a Theraband around your ankles. You can also perform this exercise while standing. Take care to keep your hips and upper body stable. Make 15 whl. with 2 passes. Continue with the next … Exercises from physiotherapy for the hip Exercise 2
“Stretch Po” Sit on a chair and place one lower leg on the other leg. Gently push the bent knee towards the floor and tilt your upper body over it. Hold the stretch for about 2 and then repeat on each side. Continue to next exercise
“Stretch Hip Flexor” Make a long lunge forward. Push your hip slightly forward while keeping the back leg stretched. The front leg is bent. You will feel a stretch in the groin area of the back leg. Hold this stretch for 10 seconds and then change the leg. Make 2-3 passes. Continue with the next … Exercises from physiotherapy for the hip Exercise 6
“Lunge to the side” From an upright position, perform a lunge to the side. Support yourself with both hands and straight upper body on your standing leg. The leg is slightly bent. The leg to be stretched is stretched sideways. On the inside, a pull is created which is held for about 20 seconds. Repeat … Stretching of the hip adductors
“Dog position” Move to the four-footed position. Make your back straight. One leg is bent from this position, spread sideways and upwards. Make sure that the pelvis does not move too much. Slowly move the leg back to the starting position. Repeat this movement 15 times with a total of 3 passes per side. Continue … Strengthening of the hip abductors
“Horse step” The starting position is the four-footed stand with straight back. Keep one leg stretched out as far back as possible. The leg should not be pulled above back height. In this position you can make small up and down movements or move the leg back under the body to the starting position. Make … Strengthening of the hip sensors
“Cycling” Lie on your back. Your arms are to the side of your body. Bend both legs in the air. From this position you simulate a cycling movement with your legs in the air. This mobilizes the hip and knee joint. Perform this movement 3 times for 20 seconds each time. Continue with the next … Mobilization of the hip – Cycling
“Lunge” From an upright position, perform a long lunge forward. Both hands are placed on the hip. The upper body remains straight, the front knee joint does not protrude over the tips of the feet. Press yourself actively back into the starting position and take a lunge forward with the other leg. Repeat this exercise … Mobilization of the hip – Lunge
“Pendulum” Stand parallel to a wall and support yourself with one hand. Move the more distant leg forward with slightly bent knees. From this position, let the leg swing backwards in extension. Make sure that the upper body does not get too much into the hollow back. Repeat the exercise 3 times with 15 repetitions … Mobilization of the hip – pendulum
