THE HIP - Part Two
posted on 15/10/2015 3:33:00 AM
By Dr. Matthew Davidson B.Sc., M.Chiro. Director, Hope Island Chiropractic Centre Certified Active Release Technique Provider Member, Member, Chiropractic Association of Australia,Member, Sports Chiropractic Australia
In part 1 of The Hip we discovered that, being a weight-bearing joint, the hip is more prone to bone, joint and age-related damage than any other joint. We also looked into its anatomy and what can go wrong, including hip fractures, osteoarthritis, labral tears and bursitis. In this issue, it’s all about prevention. The following exercises can be performed to help strengthen the hip and surrounding muscles, from the comfort of home.
Start this exercise by lying on your back with your knees up (as pictured). From here, slowly lift your bottom and lower back up off the floor by pushing through your feet. Continue until your knees, hip and shoulders form a straight line. Hold for two seconds, before lowing yourself back down. Keep your gluteals as tight as throughout the movement. Repeat 10 times.
Lying Hip Extension
Roll over on your stomach to begin this next exercise, resting your head on your forearms for comfort (as pictured). Now, keeping your knee straight, slowly raise your leg from the floor – tightening your gluteals as you do so. Hold for two seconds, before lowering your leg slowly back down to the ground. Repeat 10 times on each leg.
Standing Hip Abduction
Set yourself up next to a sturdy table or chair which can be used for balance, and take hold of it with one hand (as pictured). In an upright position, with both your back and knees straight and feet facing forward, slowly raise your leg out to the side while tightening your thigh and hip muscles (abductors). Lift your leg as far as possible and pain free, and hold for two seconds. Repeat 10 times.
Prepare for this exercise by lying on your back with your knees up, and a rolled up towel or ball (as pictured) between your knees. Using your inner thigh muscles (adductors), slowly squeeze the ball or towel between your knees and hold for five seconds. Squeeze as hard as possible, as long as you remain pain-free throughout the exercise. Repeat 10 times.
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