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Exercises for osteoarthritis of the hip joint
Six million seven hundred sixty three thousand seven hundred twenty eight
Osteoarthritis is a serious disease that some medication can escape will not work. "Smeared ointment and it went" — this will not be here. To the disease ceased to progress, to heal, you should regularly exercise for osteoarthritis of the hip joint. There are special exercises physical therapy that will help you to recover. The best prevention of all joint problems is a healthy load, constant physical activity.
Tips before the start of classes
Perform these exercise with osteoarthritis of the hip joint is not recommended in the following cases:
Tip 1. Once you have found the right exercise, and the complex of medical gymnastics you have, it is bound to go consult a doctor. Maybe he would like to add something or forbid some exercise. Specialist is specialist, he understands this issue much better than you.
Be aware that even useful and shown to you at the moment exercise therapy can harm when incorrectly performing them, and the wrong number of times. Discuss this with your doctor or exercise physiologist. Very often exercises distort already at home. The specialist showed us how to do the exercise, however, the patient comes and says that something is wrong. In the end, when it shows completed, it is clear that exercise has undergone some changes because the patient is not correctly understood, remembered, or just thought his technique will be better and more effective.
Tip 2. When deforming arthrosis of the well-chosen exercises need to give the muscles and ligaments of the hip payload, but not on the joint, because he's so worn out. If you want, or already use exercises that give the joints a very large load, be sure to discuss this issue with your doctor.
Tip 3. A good set of exercises when the hip should consist of a larger number of static exercise than a dynamic. Static are those where, for example, need a few seconds to fix the position of the body.
If movements of this type will be enough muscles and ligaments of the feet required load to restore the joint. He hip joint is Vice versa in such exercises involved is minimal, and does not wear out because of this.
Tip 4. Physiotherapy is the most simple and affordable method of treatment. Financial investments you do not need, no need of complicated medical treatments to undergo, medications to look for, and so This method cannot be ignored: follow all the exercise that they need, exercise regularly, not missing, and then you will feel the results.
Exercises when you will coxarthrosis directly to the exercises for osteoarthritis of the hip joint.
Exercises are prone
Lie on your stomach, hands extend along the body down. One leg bend at the knee at a 90° angle, the other leg lies on the floor, straightened.
Then slowly lift the bent leg 10-15 cm up, you need to keep her on weight possible 40 seconds. Then slowly, gently lowered, straighten the knee and rest your muscles completely relax. Pause for a moment. Repeat the exercise for the second leg. For a short break. Now this exercise is run in a dynamic, not a static form. Also the first bend the leg at the knee, lift it up off the floor, hold at the top for a few seconds, slowly down, straighten the knee.
Ideally, make 12 repetitions and go to the second leg, making the same. Before every move make sure to take 1-2 seconds. break, completely relaxing the muscle.
These two exercises are very similar to the one described in the previous article. There were carried out all this but with straight legs. Exercises lying on your back
Ill-prepared physically, patients this exercise for osteoarthritis of the hip sustavom come. If it is too difficult for you, the slopes have high blood pressure, you have more than 40, do not perform this exercise and move to the next.
Lying on your stomach with your hands at your sides.
Slowly raise your legs (knees not bent) to a height of 15 inches from the floor. Slowly spread them apart, then together. Holding them up to weight repeat the cycle information and dilutions of about 10 times. Put your feet on the floor and relax. Bend your knees apart at shoulder width. After this do the following: based on its shoulders slowly lift your pelvis as high as you can. At this level, lock it in 40 seconds.
Then slowly return to starting position, relax your muscles. Making a short break, perform this exercise in a dynamic style. Take the initial position, and similarly lift the pelvis. At the top you need to stay on for 2 seconds, then fall down, not to the end, 15-20 inches.
Such movements, lifting the pelvis as high as possible with the freeze for 2 seconds at the top point, run 15 times. Then again, should a little to rest the muscles. Lying on your side
Lying on the floor will change its original position, turned over on his side. For example, you lay down on your left side, you need to bend the left leg at the knee and right on top of it, to leave the direct.
It is necessary, without bending at the knee, raise the right leg. The angle between the foot floor and 45°. Smoothly lifting up and set it for half a minute, and also slowly lower, relax the muscles. After a short break, turn over on your right side. Similarly, do the exercise in coxarthrosis left foot. I. p. similar to the previous one. From this I. p. smoothly, without bending the leg, raise it to 40 degrees. Expand along with the foot outwards, then inwards, doing it slowly. You want to make 10-15 rotations outside-inside, lower the leg, relax the muscles.
A little break, and turned over on the other side to repeat the exercise for the other leg. Make sure that the rotation happened the whole leg from the hip, not the only stop. Exercises performed while sitting
Accept the new starting position: sitting on the floor with straight legs. Lean forward leaving her knees straight, hands try to clasp the feet and toes.
Then pull your torso forward as you can, and in 1-2 minutes try to freeze in that position. Possibly relax your muscles.
What to do if your flexibility and condition of the ligaments don't allow get the hands to the feet to get a lock so at the right time? Use the materials at hand: take, for example, pet rope, or a belt, throw on your feet so that one end of the rope rested against the foot, the other was in your hands. This arrangement is much easier pulling the torso forwards.
The main purpose of this exercises for osteoarthritis of the hip is to stretch the muscles and ligaments over a long time (several months), and increase the angle of inclination of the torso toward the legs. Do it once a day. Under the hour of his execution ensure that your head did not fall: it is like a continuation of the body. Your original position now sitting on a chair. Slowly lift your left leg straightening the knee. Then continue to raise with the hip joint. Raise to the level to which I can then commit for 30-60 seconds.
Immerse in the reverse order: first lower leg to the thigh, then knee, then completely relax your muscles, making a small break. Repeat for the right leg. This exercise for osteoarthritis of the hip joints are allowed to perform only patients with the first degree coxarthrosis of the hip joint. With 2nd and 3rd degree there is a risk of damaging the joint.
You need to sit on the floor leaning against a smooth back to the wall. Feet straighten and extend maximally to the sides. Start to bend the affected leg at the knee until you put the foot on the floor, try not to bring affected leg with the healthy. Gently begin to press with both hands on the knee, smooth swaying motion tilt inside not to pain, but to the maximum voltage. This exercise also allowed to perform only during the initial stage of coxarthrosis.
I. p. as in the previous exercise. Straight leg maximally divorced in sides. Gently bend the knee of the limb, making it smooth. Clasp your hands foot and that foot, slowly pull her to him. Again, not painfully, but reaching a maximum voltage. When the maximum approximation is achieved, lock the position and stay there for 1-2 minutes, try to relax. Then slowly lower your leg, relax your muscles.
If the flexibility of ligaments and muscles are not allowed to reach out his hands to the feet, again, use a towel, belt or rope. Runs once a day. Massage can be considered the last exercise, which completes the complex of medical gymnastics. Do self-massage sitting massage only the lateral and anterior part of thighs without touching the back.
Put your hands on the thigh just above the knee, tightly pressed to the leg. Make vigorous, active rubbing, slowly move upwards. Self massage do in about 3 minutes, you should see a sense of steady heat, but do not let burning sensation or pain.
Then take another minute for the final part of the massage, swiping smooth, light stroking on the thigh upwards. With the aim of preserving heat after all the action, it is useful to apply a warming ointment, gels, creams.
Several will somatoformic attention to what exercises to overload the muscles in your thighs and arms. For the joints it is not useful, and the exercise should be abandoned. When performing exercises should not be pain. If this is the place to be, then you are not suitable exercise. Most likely it's temporary, but yet refuse to execute such.
Even if the breaks between exercises are a few seconds, it is important to fully relax your muscles. For this it is best to just lie down.
Each cycle of exercises in coxarthrosis try to finish the foot massage (3-5 minutes). No harm will use a warming ointments. published
P. S. And remember, only by changing their consumption — together we change the world! ©
Source: lubim-zhizn.ru/fizicheskaya-kultura/uprazhneniya-pri-artroze-tazobedrennogo-sustava-chast-2.html#more-3286
Osteoarthritis is a serious disease that some medication can escape will not work. "Smeared ointment and it went" — this will not be here. To the disease ceased to progress, to heal, you should regularly exercise for osteoarthritis of the hip joint. There are special exercises physical therapy that will help you to recover. The best prevention of all joint problems is a healthy load, constant physical activity.
Tips before the start of classes
Perform these exercise with osteoarthritis of the hip joint is not recommended in the following cases:
- Osteoarthritis in the acute stage;
- Has recently been undergoing a severe operation;
- In the presence of hernias;
- There are acute diseases of the internal organs;
- During menstruation;
- Raised temperature (over 37.5)
Tip 1. Once you have found the right exercise, and the complex of medical gymnastics you have, it is bound to go consult a doctor. Maybe he would like to add something or forbid some exercise. Specialist is specialist, he understands this issue much better than you.
Be aware that even useful and shown to you at the moment exercise therapy can harm when incorrectly performing them, and the wrong number of times. Discuss this with your doctor or exercise physiologist. Very often exercises distort already at home. The specialist showed us how to do the exercise, however, the patient comes and says that something is wrong. In the end, when it shows completed, it is clear that exercise has undergone some changes because the patient is not correctly understood, remembered, or just thought his technique will be better and more effective.
Tip 2. When deforming arthrosis of the well-chosen exercises need to give the muscles and ligaments of the hip payload, but not on the joint, because he's so worn out. If you want, or already use exercises that give the joints a very large load, be sure to discuss this issue with your doctor.
Tip 3. A good set of exercises when the hip should consist of a larger number of static exercise than a dynamic. Static are those where, for example, need a few seconds to fix the position of the body.
If movements of this type will be enough muscles and ligaments of the feet required load to restore the joint. He hip joint is Vice versa in such exercises involved is minimal, and does not wear out because of this.
Tip 4. Physiotherapy is the most simple and affordable method of treatment. Financial investments you do not need, no need of complicated medical treatments to undergo, medications to look for, and so This method cannot be ignored: follow all the exercise that they need, exercise regularly, not missing, and then you will feel the results.
Exercises when you will coxarthrosis directly to the exercises for osteoarthritis of the hip joint.
Exercises are prone
Lie on your stomach, hands extend along the body down. One leg bend at the knee at a 90° angle, the other leg lies on the floor, straightened.
Then slowly lift the bent leg 10-15 cm up, you need to keep her on weight possible 40 seconds. Then slowly, gently lowered, straighten the knee and rest your muscles completely relax. Pause for a moment. Repeat the exercise for the second leg. For a short break. Now this exercise is run in a dynamic, not a static form. Also the first bend the leg at the knee, lift it up off the floor, hold at the top for a few seconds, slowly down, straighten the knee.
Ideally, make 12 repetitions and go to the second leg, making the same. Before every move make sure to take 1-2 seconds. break, completely relaxing the muscle.
These two exercises are very similar to the one described in the previous article. There were carried out all this but with straight legs. Exercises lying on your back
Ill-prepared physically, patients this exercise for osteoarthritis of the hip sustavom come. If it is too difficult for you, the slopes have high blood pressure, you have more than 40, do not perform this exercise and move to the next.
Lying on your stomach with your hands at your sides.
Slowly raise your legs (knees not bent) to a height of 15 inches from the floor. Slowly spread them apart, then together. Holding them up to weight repeat the cycle information and dilutions of about 10 times. Put your feet on the floor and relax. Bend your knees apart at shoulder width. After this do the following: based on its shoulders slowly lift your pelvis as high as you can. At this level, lock it in 40 seconds.
Then slowly return to starting position, relax your muscles. Making a short break, perform this exercise in a dynamic style. Take the initial position, and similarly lift the pelvis. At the top you need to stay on for 2 seconds, then fall down, not to the end, 15-20 inches.
Such movements, lifting the pelvis as high as possible with the freeze for 2 seconds at the top point, run 15 times. Then again, should a little to rest the muscles. Lying on your side
Lying on the floor will change its original position, turned over on his side. For example, you lay down on your left side, you need to bend the left leg at the knee and right on top of it, to leave the direct.
It is necessary, without bending at the knee, raise the right leg. The angle between the foot floor and 45°. Smoothly lifting up and set it for half a minute, and also slowly lower, relax the muscles. After a short break, turn over on your right side. Similarly, do the exercise in coxarthrosis left foot. I. p. similar to the previous one. From this I. p. smoothly, without bending the leg, raise it to 40 degrees. Expand along with the foot outwards, then inwards, doing it slowly. You want to make 10-15 rotations outside-inside, lower the leg, relax the muscles.
A little break, and turned over on the other side to repeat the exercise for the other leg. Make sure that the rotation happened the whole leg from the hip, not the only stop. Exercises performed while sitting
Accept the new starting position: sitting on the floor with straight legs. Lean forward leaving her knees straight, hands try to clasp the feet and toes.
Then pull your torso forward as you can, and in 1-2 minutes try to freeze in that position. Possibly relax your muscles.
What to do if your flexibility and condition of the ligaments don't allow get the hands to the feet to get a lock so at the right time? Use the materials at hand: take, for example, pet rope, or a belt, throw on your feet so that one end of the rope rested against the foot, the other was in your hands. This arrangement is much easier pulling the torso forwards.
The main purpose of this exercises for osteoarthritis of the hip is to stretch the muscles and ligaments over a long time (several months), and increase the angle of inclination of the torso toward the legs. Do it once a day. Under the hour of his execution ensure that your head did not fall: it is like a continuation of the body. Your original position now sitting on a chair. Slowly lift your left leg straightening the knee. Then continue to raise with the hip joint. Raise to the level to which I can then commit for 30-60 seconds.
Immerse in the reverse order: first lower leg to the thigh, then knee, then completely relax your muscles, making a small break. Repeat for the right leg. This exercise for osteoarthritis of the hip joints are allowed to perform only patients with the first degree coxarthrosis of the hip joint. With 2nd and 3rd degree there is a risk of damaging the joint.
You need to sit on the floor leaning against a smooth back to the wall. Feet straighten and extend maximally to the sides. Start to bend the affected leg at the knee until you put the foot on the floor, try not to bring affected leg with the healthy. Gently begin to press with both hands on the knee, smooth swaying motion tilt inside not to pain, but to the maximum voltage. This exercise also allowed to perform only during the initial stage of coxarthrosis.
I. p. as in the previous exercise. Straight leg maximally divorced in sides. Gently bend the knee of the limb, making it smooth. Clasp your hands foot and that foot, slowly pull her to him. Again, not painfully, but reaching a maximum voltage. When the maximum approximation is achieved, lock the position and stay there for 1-2 minutes, try to relax. Then slowly lower your leg, relax your muscles.
If the flexibility of ligaments and muscles are not allowed to reach out his hands to the feet, again, use a towel, belt or rope. Runs once a day. Massage can be considered the last exercise, which completes the complex of medical gymnastics. Do self-massage sitting massage only the lateral and anterior part of thighs without touching the back.
Put your hands on the thigh just above the knee, tightly pressed to the leg. Make vigorous, active rubbing, slowly move upwards. Self massage do in about 3 minutes, you should see a sense of steady heat, but do not let burning sensation or pain.
Then take another minute for the final part of the massage, swiping smooth, light stroking on the thigh upwards. With the aim of preserving heat after all the action, it is useful to apply a warming ointment, gels, creams.
Several will somatoformic attention to what exercises to overload the muscles in your thighs and arms. For the joints it is not useful, and the exercise should be abandoned. When performing exercises should not be pain. If this is the place to be, then you are not suitable exercise. Most likely it's temporary, but yet refuse to execute such.
Even if the breaks between exercises are a few seconds, it is important to fully relax your muscles. For this it is best to just lie down.
Each cycle of exercises in coxarthrosis try to finish the foot massage (3-5 minutes). No harm will use a warming ointments. published
P. S. And remember, only by changing their consumption — together we change the world! ©
Source: lubim-zhizn.ru/fizicheskaya-kultura/uprazhneniya-pri-artroze-tazobedrennogo-sustava-chast-2.html#more-3286
