How to remove hip pain: exercises to gain flexibility

The ease with which we move the hip and pelvis, the base of our spine, will depend on our position and our movement in the life. If your muscles are tight and tight, so will your posture. That is why it is common to suffer from hip pain and, related to this, back pain. And how to remove hip pain? Some hip flexibility exercises can help.

Why Exercise Helps Reduce Hip Pain

When we observe the hip movements we perceive the strength, grace, balance, harmony of the person’s movement or its weakness and clumsiness. In judo, the movement of the hip (o_goshi) was one of the favorites of its founder, Jikoro Kano, and one of those who continues to teach in the first classes. He is a essential movement in a sport based on flexibility. At the same time, it is one of the most force transmits in its execution.

When we look at the Belly Dancing or simply the walk harmoniouslywe see how the smooth, agile and graceful movement of the hip transmits strength, security and physical power at the same time.

Those of us who work sitting down tend to suffer from a lack of mobility in the hip. Therefore it is good that from time to time we become aware of its movements and feel its position in relation to the spine.

Let’s learn from this part of our body represented by the biggest and strongest bones we have.

Let’s see how they are inserted in it also the largest and strongest muscles in our body: the leg abductors, the gluteus, the quadratus anterior, the sartorius, the hamstrings, the iliopsoas, the muscles of the abdomen (rectus anterior, obliques and transversus), the special ones of the pubis, such as the superficial transversus, the sphincters of anus and bladder, puborectal bundles…

Among the functions of the hip is to support our entire body and mobilize itthat of walking and running, and also of dribbling and avoiding dangers.

At the same time, it is a place for flexibility and a place of passage (through it pass feces, urine, pleasure and babies about to be born).

These functions of the pelvis mean that its movements represent strength, support and flexibility at the same time, and that it is a sensory and motor coordination center.

To become aware of the pelvis:

For a few minutes a day, try to make slow movements with it sitting in a chair. looking for all its possibilities and the points of maximum flexibility.Observe when walking if we feel the hip loose or contracted. In case of stiffness, relax it and check that the march is thus more agile.

Exercises to strengthen the hip

Bipedalism is a rare form of locomotion even in primates. Lhe feat of balance and coordination involved in walking on two feet is possible to a good extent thanks to the flattened structure of the pelvis.

Saddle-like, the pelvis distributes the weight of the trunk towards the legs and allows the insertion of large muscles: the upper and later of the leg, those of the abdomen and those of the buttockwhich contract with each step to prevent us from falling to one side by having all the weight supported on one foot.

He The human body has been designed to perform circular movements., without following a perfectly linear trajectory. Gymnastics that integrates simple joint rotations stimulates and relaxes the muscles in a more natural and spontaneous way.

Draw imaginary circles with the hipswrists or ankles produces small twisting and stretching muscles that activate circulation. One way to put these ideas into practice and not be mere theory is to exercise with a large ball.

The call swiss ball also allows play with balance, tone muscles that are rarely used with a sedentary lifestyle and gain flexibility.

Furthermore, hehip swing rotations on a Swiss ball, performed with little resistance (hands and feet supported), provide a massage that can relieve pressure on the lower back.

Also help strengthen core and back musclesbenefit the connective tissue and significantly reduce the postural fatigue.

When sitting on the ball:

Place your feet flat on the groundthighs parallel and hips and knees forming a 90 degree angle.The hands should be resting on the thighs o The sides of the ball and the back remain upright and relaxed, right in the center of the ball to avoid imbalance.

Exercise to gain hip flexibility

For improve flexibility of the hip do this exercise:

sit on the ball with your hands on your legs and make sure your balance. move your arms back and support them on the ball.Begin to gently rotate the hips to the right drawing an imaginary circle in slow motion.Shift your weight onto the right ischiumthe bone below the buttock. move the pelvis back and complete the circle displacing the weight on the other sitting bone.Complete the rotation moving the pelvis forward.Repeat the exercise five times.

To relax the hip and lower back it is also important to make the adductors more flexible. This other back stretch is a great complement to this exercise.

Yoga Hip Exercise: “Cradle the Baby”

To stretch the hip and upper thigh muscles, sit cross-legged, lift one leg up toward your chest and hold the outside of the ankle with one arm, while the other wraps around the bent knee.

Then, keeping your back straight, gently push your leg toward your chest. until you feel a stretch in the back of your thigh.

Rock her gently as if you were cradling a babybetween 10 and 15 seconds, and change legs.

Exercise to relax and stretch the psoas

Also in the pelvic region it extends, from the last dorsal vertebra and the five lumbars to the thigh, a small deep muscle, the psoaswhich is the main connection between the upper and lower body, and controls stability in movements.

An indicated exercise to relax and stretch consists in lie on the back, with the legs stretched out in line with the hip joint and the femur.

The right leg is raised and the thigh is brought towards the chest to gently hug the knee, bringing it closer to the trunk. The pelvis must be aligned with the trunk. So the left leg is opened by slowly sliding it out.

One has to feel how the left psoas is stretching: first concentrating on the upper area of ​​the hip joint and gradually moving mentally through the muscle. Repeat with the other leg.