“Wall seat” Lean against a stable wall with knees bent at approx. 100°. The feet point slightly outwards and the leg axis is straight. Hold this position for about 15-20 seconds and repeat this exercise after a short break. Continue with the next exercise
“Stretch hip flexor” In supine position, let the affected leg hang down on a raised surface. Take care not to get into the hollow back. Slight pendulum movements are possible. After 15 seconds take a short break and repeat the exercise 2 more times. “The hanging leg remains in its position while the previous stretched … Exercises from physiotherapy for a hip TEP exercise 9Picture 1
“Stretch back thigh” Place the affected leg completely stretched on a raised surface. Pull the toes towards you and point your upper body towards the foot. The supporting leg remains stretched. The feet both point straight ahead. Hold the stretch for 10 seconds per leg and perform it twice. Continue to the article Physiotherapy after … Exercises from physiotherapy for a hip TEP exercise 10
“Bridging” From the supine position, press your hips upwards as far as possible while keeping your abdominal tension. In the ideal case, a line from her knee to her shoulder. The heels should be positioned and the arms at the sides of the body. Hold this position for 15 seconds and make 3 passes. As … Exercises from physiotherapy for a hip TEP exercise 2
“Grinding heel” Position the affected leg slightly with the heel. Pull the toes as far as possible and bend the knee joint without releasing the foot from the ground. “From the starting position, the foot and knee are stretched completely without lifting the heel off the floor. Repeat this exercise 15 times per side with … Exercises from physiotherapy for a hip TEP exercise 3
“Cycling” In this exercise you perform a movement with your hips and knees in a supine position, similar to riding a bicycle. Do this for about 1 minute at a time. Continue with the next exercise
“Lumbar spine strengthening – starting position” Lie down in a sufen position in front of a wall and place both feet parallel. In the starting position, point your chest upwards, tilt the pelvis forward and enter a bridge (hollow back). The only contact with the floor is now via the shoulder blades and buttocks. “Lumbar … Exercises from physiotherapy for a hip TEP exercise 5
“In supine position, press your lower back firmly into the ground and guide your leg, slightly raised from the ground, stretched outwards. The movement must not be transferred to the torso. 15 Whl. a 2 sets “Abductors standing” When standing, the torso is tensed so that it does not move with the leg outwards during … Exercises from physiotherapy for a hip TEP exercise 6
“Knee-hip extension” In supine position, the affected leg is pressed into the ground completely stretched. Tense the buttocks, abdomen and thighs. It is important not to get into the hollow back due to the resulting pressure. Press the lower back firmly into the floor. Hold this tension for about 10 seconds and make 3 passes. … Exercises from physiotherapy for a hip TEP exercise 1
“Adductors” Angle the knee slightly in an upright position and then move it inwards/upwards to the opposite side. 15 Whl. a 2 passesForward to the next exercise
