Our buttock muscles/pom muscles are made up of several muscles. The musculus gluteus maximus, after our jaw muscles one of the strongest muscles in the body, and the smaller and middle gluteus muscle (musculus glutesus medius and minimus) move our hips and stabilize our pelvis and hips when standing. An important muscle that belongs to … Exercises for the bottom
The bottom Our gluteal muscles are responsible for stretching our hips, a movement that we hardly ever perform in everyday life. By sitting for long periods and bending forward, our hip flexors shorten and our hip extenders become insufficient, i.e. too weak. Also the abduction of the leg is done by the gluteal muscles, a … The bottom | Exercises for the bottom
Summary Our buttocks consist of very strong muscles, which, in addition to the natural fat deposits on our buttocks, determine the shape of our bottom. Due to long periods of sitting in everyday life and a lack of exercise, our buttocks muscles are not sufficiently challenged and thus deteriorate over time. This is not only … Summary | Exercises for the bottom
“Knee bend” To prevent the hips from rotating inwards during the exercise, place your feet on the outside of the hips, rotated hip-wide. With straight upper body bend your knees up to max. 100° within 3 seconds. From this position you will straighten up again a little faster. Perform 3 sets of 15 whl. each. … Physiotherapy – Exercises for existing hip dysplasia Exercise 2Picture 1
“Stretch – Adductors” Take a very wide step and shift your weight to your heels. Imagine you would like to push a drawer with your buttocks. While pushing your bottom backwards, stretch both knees completely, bend your upper body forward and try to touch the floor with your hands. Hold this position for about 10 … Physiotherapy – Exercises for existing hip dysplasia Exercise 3
“Stretch – Hip flexor” Make a long lunge forward. The front knee bends 90°, so that the knee does not protrude over the tip of the foot. The rear knee is extended far back. Straighten your upper body and push your hips forward. The hands can be placed on the hips. Hold this position for … Physiotherapy – Exercises for existing hip dysplasia Exercise 4
“Bridging” From the supine position, the heels are raised and the arms are laid to the side of the body. Now stretch your stomach before you push your hips upwards until a straight line from the knees to the shoulders is created. Either hold this position for 15 seconds with 3 passes or perform this … Physiotherapy – Exercises for existing hip dysplasia Exercise 1Picture 1
“Bridging – Variant” The basic exercise can be made more difficult by stretching one knee in parallel. Both thighs are thus at the same height. Here too, the position can either be held under torso tension or dynamically lowered and stretched again. A variation of this exercise consists of placing the foot on the floor … Physiotherapy – Exercises with existing hip dysplasia Exercise 1Picture 2
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
“Hip adductors” Tie a theraband around their ankles and a fixation. From a straight, stable stand, stretch your leg inwards. Take care to keep your hips and upper body stable. Make 15 whl. with 2 passes. Continue to the next exercise
