“Static heels” Stand on one leg. If you have problems with your balance, hold on to a wall/object. With the other hand you grasp your ankle and pull your foot towards your buttocks. The thighs touch each other and the hip is pushed forward. The upper body is straight. Hold the tension in the front … Stretching of the front of the thigh
” Bridging with heel attachment ” Put yourself in supine position and cross your arms in front of your chest. Place both heels slightly away from the buttocks. Straighten your back and tense your abdominal muscles. From this starting position, raise your hips so that they are in a straight line with your thighs. Perform … Strengthening the back of the thigh
Lunge: Take a wide lunge forward with one leg. The front leg is bent max. 90° and the back leg is stretched out. The hands support the front thigh. The back remains straight, the hip pushes forward. Hold the pull in the groin area of the straightened leg for about 10 seconds. Then change the … Morbus Osgood Schlatter – Stretching of the hip flexors
Active hip extension: Lie on your back and pull one knee with both hands towards your chest. However, there must not be a joint prosthesis in this knee or hip. The other leg is actively held on the ground and stretched. This creates a pulling/tension in the stretched hip. This pull can be increased if … Stretching of the hip flexors
“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
General information The thigh is the upper part of the leg between hip and knee, or between buttocks and lower leg. It has a strongly developed musculature, which serves mainly for locomotion and statics. The extent of movement in the hip and knee joint, however, is much less pronounced than on the upper arm. Thigh … Thigh
Femoral neck The femoral neck (collum femoris) is the anatomical section of the femur that connects the shaft (corpus femoris) with the head (caput femoris). A certain angle is formed between the collum and the corpus femoris (the collum-diaphyseal angle), which should be between 125 and 135 degrees. On the one hand, the neck of … Femoral neck | Thigh
