10 best exercises for the health of the hip joints

The hip joint withstands a considerable load as it accounts for a large part of body weight. It is therefore important to strengthen the joint and to develop flexibility exercises for the joints.

The structure of the hip joint

This joint is formed by the acetabulum cavity of the pelvis and the femoral head. Hip joint almost spherical, so it is quite moveable: foot in this joint can make movement in different planes and rotate about different axes. The hip joint is experiencing considerable weight, therefore in case of unsuccessful movements or bumps can be trauma: fractures of the neck and the femoral head and even the acetabulum of the pelvis. In addition, this joint can affect different diseases, such as arthrosis, coxitis.





Exercises for the hip joint not only strengthen and develop joint and increase the flexibility of related muscles that helps to better perform the movement and also help to improve posture.

Main exercise.

Rise directly, feet on width of shoulders, and the arms abut in Boca (at the waist). Then turn your torso to the right so that involved all the muscles and joints, but the feet from the floor do not open.

Too hard to turn not worth it, not to damage the spine, but to stay in the rotation need a few seconds.

Then turn the same in the other direction.

The exercise is performed 5 minutes, during this time, made as many turns as you have time.

Exercise 2.

Lie on your back. Right leg raise and bend the knee to the leg from the hip to the knee was vertical and below horizontal. Then straighten the leg and pull it to his hands holding the drumstick. Then again fold and put it back on the floor.

Then do the other leg.

Runs up to 16 times.

Exercise 3.

Sit on the floor, straight legs. Hands try to reach toes without bending your legs. The chest should touch the feet. Then straighten back up.

Repeat this exercise up to 16 times.
 

Exercise 4.

Kneel down so that the body above the knees is vertical. Fold the socks so that they rested on the floor. Next, you will need to bend back, exposing hips forward as much as possible, and then return.

Repeat up to 12 times.





Exercise 5.

Stand right side to a chair and hold onto its backrest. Sit on left foot and right taps to the side as far as possible. The torso should be vertical.

Then go and run it on the other leg.

Repeat up to 12 times.

 

Exercise 6.

Stand straight with feet spread wider than shoulders. Sit only on the right foot and take a direct left to the side. Torso try to tilt down.

Straighten up and do it for the second leg.

Repeat up to 16 times.

 

Exercise 7.

Stand up and bust it wide open. Then bend over, without bending his legs and put palms on floor with fingers towards each other. Next, lean forwards, trying to keep the elbows lay on the floor. The legs can move apart and on.

Then straighten and repeat up to 16 times.

 

Exercise 8.

Stand with legs wide apart. Bend and place palms on the floor. Then spread your heels out, then spread your toes out to the sides, then pinch the heel after socks. Finally, sit up.

Repeat that 10 times.

 

Exercise 9.

Sit on the floor. Put your arms back and lean your hands on the floor. Lift the torso from the floor to the floor concerned only the feet (and hands, of course). From this position the rotten right knee inward, trying to touch the floor.

Then do it with the second knee.

Do this up to 16 times.

 

Also interesting: Tips chiropractor: 2 exercises that straighten the spine

Exercises to improve blood circulation of pelvic organs

Exercise 10.

Sit on the floor, bend your knees and place one foot to another (knees apart). Hands to gently push on his knees, trying to push them to the floor.

Make up to 16 of such movements.published

 

P. S. And remember, only by changing their consumption — together we change the world! ©

Source: narodnaya-medicina.frequp.ru/2011/09/22/uprazhneniya-dlya-sustavov-tazobedrennyiy-sustav/