improve range of motion in the hip - with these exercises

09-30  Source: Network gathering  Views:3 


improve range of motion in the hip - with these exercises

A movable hip makes life easier.

The mobility must be practiced

The human body is designed so that it has to be held permanently in motion. Many people find it difficult to integrate the necessary movement in their everyday lives. This means in the long run limited mobility, pain after pulling and restricts the range of action.

  • For the mobility of all joints of the harmonious interaction of all joint structures involved is important. These are bones, ligaments and muscles, depending on the joint in a different weighting.
  • The hip joint is a so-called bony joint. That is, it gets its stability mainly of the bony structure. Accompanying ligaments and muscles tend to have the function to accompany the hip in the movement and to limit this. This is possible in this case in the direction of flexion, extension, rotation inward and outward and from the neutral position of a motion to midbody and away from there.
  • If you want to keep your hip joints in excess, you must beüben all the above directions. The exercises should you make any severe pain. Only allowed are stretching pain of muscles. However, these should be rare in bone joints held.

The hip has three directions of movement

In order to utilize all three directions of motion of the hip joint, you must complete at least the following five exercises. More exercises are detrimental not usually, but with this program you beübt all directions of movement once. Make sure that you perform each movement clean. Crucially not how big the movement looks, but that you take advantage of the range of motion of your joint.

  1. For the rotation, you set on your back and place both legs flat side by side on the floor. Back apart feet a piece. Turn next both toes outward as far as you can. Then turn it inwards, also as far as you can. Repeat this exercise at least ten times for each direction and let the knees straight throughout.
  2. Stay lying supine, with legs outstretched. Now run a leg as far as possible to the outside and stay in contact with the ground. The pool must not be removed from the ground. Run back the leg and repeat the movement with the other leg, each side ten times.
  3. Turn to one side, the upper leg is bent, the front placed the knees on the floor or a cushion, the lower leg straight, the back is straight. Lift the bottom leg straight up toward the ceiling. Repeat on the other side. Every movement you should also run at least ten times.
  4. Roll. On his stomach Bend one leg, squeeze tummy and hips against the floor and raise ten times on the thigh of the bent leg. Repeat with the other leg.
  5. Turn Again supine, bend one leg and include the knee with both hands. Pull the knee as far as it goes ran to him and hold for three seconds. The other outstretched leg lifts not off the ground. Repeat this movement ten times and also with the other leg.
Related articles
  • improve range of motion in the hip - with these exercises 09-30

    A movable hip makes life easier. The mobility must be practiced The human body is designed so that it has to be held permanently in motion. Many people find it difficult to integrate the necessary movement in their everyday lives. This means in the l

  • Very wide hips - with these exercises you can streamline targeted 03-24

    Hula hoop acts Eclectic very positive. Very broad problem areas - Information for slimming and sports This allows to take these and other problem areas in attack with very wide hips, you should receive especially endurance exercises to steadily decre

  • Pulled muscle in the upper arm - what to do? 10-18

    Muscle strains need to be cured. What can you do with muscle strain in the upper arm The muscles of the upper arm is at particular risk in sports such as volleyball, basketball or physically demanding work of muscle strains. The muscle is excessively

  • Motion Analysis for High Jump - so perfecting your training 04-09

    Optimize the high jump technique with a motion analysis. Motion analysis for performance optimization Who is athletic and wants to improve himself, can make to his art by self-analysis specific changes. Especially in athletic performance as the high

  • Difference - hip and shoulder joint 08-28

    Man is an anatomical miracle. The division in the hip joints The hip joint is the largest joint of a human being. First is the knee. The difference to the shoulder joint is not insignificant. Experts call the connection between the femur (thigh bone)

  • Motion games for seniors - so you stay fit at the age 02-12

    Motion games for seniors contribute to more mental and physical fitness. What age movement games are suitable Movement games, suitable for elderly, who are over the age of 65 and can continue until about the 99th year of life, as long as his health s

  • improve visual acuity - Here's how 03-09

    Improve your vision with eye exercises. improve the function of the eye muscles with eye exercises The following exercises strengthen the function of the eye muscles, can improve visual acuity and relax the eyes simultaneously. Especially good they a

  • How can I improve my German? - that's how it's done 12-27

    With a few simple rules and exercises to improve your German. improve German in expression, spelling and grammar To improve your expression and style in German writing and orally, it is important that you read - and regularly. Since you are thereby r

  • Bone marrow - definition, symptoms and treatment 01-05

    An accumulation of water in the tissue may cause Druchschmerzen. Symptoms of bone marrow edema In the bone marrow edema is fluid retention in the different cavities of the bones, which are manifested with swelling and pain. The pains come here sponta

  • increase calorie consumption with squats - so it gets really 07-29

    With the right technique your knees will not make trouble. The squat perform properly In old pictures and film recordings early one often sees the old form of the squat: the athlete goes with upright upper body deep into a squat until he sits on his

  • Gymnastics ball chair use - what you should note 09-21

    An exercise ball can also be used as a chair. Exercise balls come in different sizes and designs. If you want to use an exercise ball as a chair, it is important that the ball is adapted to your body size and leg length. If you sit up on the ball, yo

  • Exercises for lower abs 06-15

    A six-pack requires a lot of discipline and training. Leg lifting exercises for the rectus abdominis muscles The rectus abdominis is the opponent of the spine muscles. If both muscle groups not well trained, this can lead to back pain and poor postur

  • How do I correct? 06-21

    Correct walking is easy. Go Right is easy The correct gait pattern enables an economical and stress-poor movement. Disturbances of gait, such as axis deviations of the joints, misalignments, and the like are often caused by muscle weakness or wrong s

  • Quick build abs - so help weights at Sixpack 10-29

    The abdominal section can effectively train. Quick develop abdominal muscles - Background information on muscle development Those who want to quickly build muscle, should adhere to the principles of the classic bodybuilding, because they guarantee qu

  • Tennis training - exercises for successful playing 11-01

    A good tennis match satisfies immensely. Tennis is a fascinating sport. The global transfer of the center court at Wimbledon are always a reason to remain transfixed before the TV to pursue the art of the greats. Read here what exercises you should i

  • What to do about groin? 05-25

    Groin strain can come from the hip joint. Groin strain can have many causes Against groin you can not do much more than give temporarily, for example, on sports activities and to take a painkiller in case of need as a patient. Insert the complaints n

  • To succeed in a toned tummy 07-22

    A toned tummy makes sexy. A trained body for health Who likes operates sports and would like to exempt especially the belly excess fat reserves can to complete corresponding exercises. A toned and flat stomach always gives the impression of sportines

  • perform tricep exercises at home 12-05

    A defined triceps arrives. If your arms are flabby and need a major overhaul, there are some ways to bring the triceps into shape. Even at home you can easily perform the following exercises without weights and do soon in summer clothes again a great

  • Bridge and splits - Informative 02-28

    Bridge and splits are demanding exercises. Many gymnastics ask a spectator probably wondering how the human body is able to achieve such motion amplitudes. Using the examples of splits and bridge it can be explained quite well how much work is behind

  • Sacral joint is painful - what to do? 01-14

    Painful sacral joints can mimic a herniated disc. Troubleshooting with the sacral joint The lumbar spine is in its lower end in the sacrum on the both sides with the ilium forms a hinge joint. The joints are called sacroiliac joints that are very tig