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How to stop the destructive effect on the hip joint and strengthen it
One of the most important joints of our musculoskeletal system is the hip. It provides a person with the opportunity to move freely and perform the usual daily activities. In this article, we present simple and effective hip exercisesIt will help to avoid a wide range of problems and discomfort in the body.
© Freepik Exercises for hip joints This therapeutic gymnastics was developed by a famous rheumatolgist, Pavel Evdokimenko. It will be especially useful for women who are used to wearing shoes with heels. The heel causes the knees to straighten. Subsequently, the load is transferred directly to the hip joint. It undergoes changes that over time manifest as low back pain. You should not ignore these signals from your body. In general, if there are unpleasant sensations, we take action.
Exercise 1 The first exercise is done lying on your stomach. Slowly lift the straight leg up. Hold for a second and slowly lower down until relaxation. The exercise should be done smoothly, without jerks. When we lower our foot, we relax for a second. We do 5-6 lifts with each foot.
Exercise 2 The following exercise is performed in a similar way, only the leg is bent at the knee. The movements are the same as in the previous exercise. We do it slowly, slowly. We don't stretch our leg when we lower it. This exercise pumps the gluteal muscles and hip muscles well. Start with 5 repetitions with each foot.
Exercise 3 Rest for 1 minute if necessary. The third exercise is done lying on your back. One leg is bent at the knee. The second leg, which we have straightened, slowly lift up, for a second hold. Just slowly and smoothly lower down, relax. Try not to strain the rest of the body. Only the leg muscles should work.. Repeat lifting of each leg 5 times.
Exercise 4 Then bend both legs in the knees at an angle of 90 degrees. Slowly raise the legs to the stomach and smoothly lower them down until relaxation, do not unbend. We don't tighten our legs too much. We do 5-6 repetitions.
Exercise 5 To perform the next exercise, lie down on your side. The lower leg is bent, the upper leg is straightened. Smoothly lift a straight leg up, lowly. Delay and slowly lower down, relax. We lie down on the other side and do the exercise with the second leg. Repeat 5-6 times with each foot.
Exercise 6 And now the laziest exercise. We sit down, straighten our legs and slowly lean forward. We try to reach the toes, if possible to cover the feet. You don’t have to make efforts and stretch.Just relax. If you can not grasp the feet, you can take a towel or other object from the fabric to put a loop on the legs. The exercise is performed for about 2-3 minutes, but you can start with 30 seconds, gradually increasing the time.
Exercise 7 The seventh exercise is done lying on your back. We put the legs a little wider, bend at the knees. Then slowly and smoothly lift the pelvis up. We bend as high as we can, and then we lower the pelvis down. but notIt's about 20 cm. When we lift the pelvis up, we tense the muscles for a second. Repeat 5-6 times.
After performing this gymnastics, we rest, lying on our back for about 2 minutes. If time and effort remain, the complex can be repeated in the second round for the best effect. As you can see, the exercises are not difficult and you can do them at home. As for the repetition of each exercise, Gradually the load can be increased to 12-15 lifts.
Nevertheless, it is better to start with a gentle regime, without overloading your body and focusing on well-being. The main thing is to perform exercises smoothly and slowly.To avoid further injuries. If you make sudden movements and jerks, you can harm your joints rather than help them.
By the way, we include a video that clearly illustrates the exercise process.
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We also recommend morning exercises that will help you feel cheerful all day.
In general, approach everything wisely, take care of yourself and take care of your body, so that you can flit until old age, without knowing the limitations. And me and the editorial board. "Site" We wish all readers health and good mood.
© Freepik Exercises for hip joints This therapeutic gymnastics was developed by a famous rheumatolgist, Pavel Evdokimenko. It will be especially useful for women who are used to wearing shoes with heels. The heel causes the knees to straighten. Subsequently, the load is transferred directly to the hip joint. It undergoes changes that over time manifest as low back pain. You should not ignore these signals from your body. In general, if there are unpleasant sensations, we take action.
Exercise 1 The first exercise is done lying on your stomach. Slowly lift the straight leg up. Hold for a second and slowly lower down until relaxation. The exercise should be done smoothly, without jerks. When we lower our foot, we relax for a second. We do 5-6 lifts with each foot.
Exercise 2 The following exercise is performed in a similar way, only the leg is bent at the knee. The movements are the same as in the previous exercise. We do it slowly, slowly. We don't stretch our leg when we lower it. This exercise pumps the gluteal muscles and hip muscles well. Start with 5 repetitions with each foot.
Exercise 3 Rest for 1 minute if necessary. The third exercise is done lying on your back. One leg is bent at the knee. The second leg, which we have straightened, slowly lift up, for a second hold. Just slowly and smoothly lower down, relax. Try not to strain the rest of the body. Only the leg muscles should work.. Repeat lifting of each leg 5 times.
Exercise 4 Then bend both legs in the knees at an angle of 90 degrees. Slowly raise the legs to the stomach and smoothly lower them down until relaxation, do not unbend. We don't tighten our legs too much. We do 5-6 repetitions.
Exercise 5 To perform the next exercise, lie down on your side. The lower leg is bent, the upper leg is straightened. Smoothly lift a straight leg up, lowly. Delay and slowly lower down, relax. We lie down on the other side and do the exercise with the second leg. Repeat 5-6 times with each foot.
Exercise 6 And now the laziest exercise. We sit down, straighten our legs and slowly lean forward. We try to reach the toes, if possible to cover the feet. You don’t have to make efforts and stretch.Just relax. If you can not grasp the feet, you can take a towel or other object from the fabric to put a loop on the legs. The exercise is performed for about 2-3 minutes, but you can start with 30 seconds, gradually increasing the time.
Exercise 7 The seventh exercise is done lying on your back. We put the legs a little wider, bend at the knees. Then slowly and smoothly lift the pelvis up. We bend as high as we can, and then we lower the pelvis down. but notIt's about 20 cm. When we lift the pelvis up, we tense the muscles for a second. Repeat 5-6 times.
After performing this gymnastics, we rest, lying on our back for about 2 minutes. If time and effort remain, the complex can be repeated in the second round for the best effect. As you can see, the exercises are not difficult and you can do them at home. As for the repetition of each exercise, Gradually the load can be increased to 12-15 lifts.
Nevertheless, it is better to start with a gentle regime, without overloading your body and focusing on well-being. The main thing is to perform exercises smoothly and slowly.To avoid further injuries. If you make sudden movements and jerks, you can harm your joints rather than help them.
By the way, we include a video that clearly illustrates the exercise process.
about:blank
We also recommend morning exercises that will help you feel cheerful all day.
In general, approach everything wisely, take care of yourself and take care of your body, so that you can flit until old age, without knowing the limitations. And me and the editorial board. "Site" We wish all readers health and good mood.
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