The hips It is one of the joints in our body that supports the greatest amount of weight, además that is used constantly, so it is very common to suffer from pain or tensionón in this part of our body. Given this situationón, it is very important to know the best exercises to relieve hip pain.
It is common that in someúAt some point in our lives we find ourselves noticing a “pinch” or block on one side of the hip, which can even lead us to not move in the correct way. In those cases where it is no longer a mild discomfort and begins to be painful, you must go to médico to try to find the causes and origin of the problem and start with the appropriate treatment.
Anyways, We are going to talk to you about some exercises that you can put into practice.áctic for theí get relief from hip pain, so that you can clearly notice its improvement.
Index
Best exercises to relieve hip pain
If you spend many hours sitting, you are likely to suffer from sedentary lifestyle, which can be found behindás of hip discomfort. The Múhip flexor muscles become shorter and this causes them to tighten more frequently. This can also causeén decompensations in the pelvis, además of causing back pain, On foot, on knees….
in addition, It is essential to try to maintain mobility and flexibility of the hip, being essential to prevent problems such as osteoarthritis from getting worse. In any case, we leave you with best exercises to relieve hip pain.
Inéslowly sail the pelvis
In this exercise what you should do is sit on the edge of a chair or similar elevated surface and place your feet on the floor., for next move the pelvis forward and backás, in a slow way, so that you can feel cóhow the spine moves.
When you do it dutyás keep your shoulders and arms completely relaxed, and proceed to repeat this movement for a few minutes, having to be aware of breathing at all timesón.
Release the hip from the back
Another of the exercises that are recommended to be carried out to be able to deal with discomfort or pain in the hip is to try to release it from the back. In this case, the procedure to follow is very simple., since in the first place it will haveáI know you have to sit on the floor, to then rest your back on the wall as well as your head, adopting a positionón in which your legs are stretched out.
You must put yourself nextón a ball right on the pelvic bones that rest on the floor when sitting in this posture, called ischium, first on the left leg and then on the right, so that aceí it will be possibleá have a greater awareness of stretching.
thenón habrá having to flex and straighten the left ankle repeatedly, and when the ball is changed to the other side, hornbeamá to do the same with the right ankle, spaghettién on several occasions.
Unlocking and relaxationóno of the pelvis
In between the best exercises to relieve hip pain We find an exercise that isá focused on unblocking and relaxing the pelvis. First of all you must lie face down, to keep legs stretched, bend your elbows and rest your forearms on the floor.
thenón habrá that place a tennis ball between the mat and the bone that protrudes from the pelvis at the front, below the waist. thenón you must do a dozen cícircles in a slow way, allowing you to appreciate a slight pressure at all times.ón. Finally, will only haveáI know you have to rest and change legs to do the same and so on.í enjoy all its benefits.
Stretching of the internal muscles
To relieve hip pain, it is recommended stretch the múinner centuries, in this case the adductors, what are the múbumps found on the inner thigh. For this dutyás lie on your back, bend your legs and drop your knees, all this by bringing the soles of both feet together.
Now place your hands on your belly and take advantage of the opportunity.ón to breathe and relax for a few minutes.
Relax wellúpyramidal century
The múpyramidal century is responsible for rotating the hip, a múcircle that runs through the glúteo and what, in the event that they are not in a good state of shape, May cause “fake” ciátics. To avoid it, It is necessary that you manage to relax well this múcentury.
For this dutyás lie face down on a mat and let your arms be in a positionón that allows you to relax. Now proceed to bend your left leg, straighten your right leg and bring your left knee up., keepékeeping it on the ground at all times. Dutyás breathe calmly for a few minutes. Posteriorly, tenderás you repeat the process on the other side.
In this way, you already know the best exercises to relieve hip pain, a series of exercises that can be of great help to alleviate the effects of discomfort that, for various reasons, they can appear on your hip, making your daily chores difficultía a díto or even limiting you when it comes to carrying out certain activities and movements.
Anyways, It is important to know that whenever something occursún type of problem of this type, when the pain is high, or if it is persistent with the passing of daysías, without improving due to many exercises that are performed, hornbeamá that go to a méI say, Whoén tenderá to evaluate each case in particular and thusí make the corresponding diagnosisóstico. Pain should not be let go if it becomes limiting, since I caníWe love to find ourselves facing a problemás serious that requires treatment méI say or physiotherapy.
