4 Stretch to treat hip pain and relax muscles

Those of you who feel pain in your hips may try to start moving your body so that the pain goes away. However, the movements you do are not arbitrary, there are several types of stretches that can be done to treat hip pain. Anything?

Types of stretches that help with hip pain

As reported by the Arthritis Foundation page, exercise such as stretching is one of the most effective methods to relieve pain in the hips.

This is because exercise helps the body maintain movement and strength in the muscles that support your hips. In addition, stretching can also help the muscles and tendons that surround your joints avoid irritating the hips and reduce the risk of injury.

Here are some types of stretches that you can try to relieve hip pain.

1. Stretching chair standcan overcome hip pain

Source: Gyfcat

One stretch that helps with pain in your hips is chair stand. This type of stretch is effective for pain relief because it strengthens your stomach and thigh muscles.

However, if you have health problems in your back, consult your doctor before doing this exercise routine.

How to do it:

1. Start by sitting on a sturdy chair facing forward
2. Straighten your legs, bend your knees, and make sure your feet are flat on the floor and shoulder width apart
3. Then, lean back with your arms crossed over your chest
4. Keep your back and shoulders straight while exercising. Inhale slowly
5. Raise your body until you sit up straight
6. Extend your arms forward so that they are parallel to the floor while standing
7. Inhale while sitting back and repeat 10-15 times.

2. Lifts the knee

Source: Medical News Today

Besides chair standYou can also lift your knees as a stretch to treat hip pain.

Sometimes, a sore knee is one symptom of a problem with your hip. There is no need to worry as this symptom is quite common. However, you can overcome this problem by doing knee lifts.

How to do it:

1. Start by lying face up on the floor or yoga mat
2. Extend your legs and move your left knee toward your chest
3. Use both hands to pull your knees closer to your chest
4. Hold this position for 10 seconds and return to the starting position
5. Repeat the movement using the other leg
6. Do this movement 10 times on each leg

3. Spider-man stretch

Source: Lifetime Daily

The term Spider-man is used for stretching to treat hip pain because the movements are very similar to how Spider-man crawls on a wall.

Usually, this one stretch is enough to help warm up the body before starting to exercise.

How to do it:

1. Start in a push-up position
2. Then, lift the knee of your left leg as if going to the left hand
3. Stretch your hips forward and hold this position for two seconds
4. Return to starting position and repeat this movement 5 times on each leg.

4. Bridge pose

Source:

Apart from being included in the yoga movements used to improve posture, stretching bridge poses can also relieve pain in the hips.

This is because the bridge pose helps straighten and strengthen the spine.

How to do it:

1. Start in a lying position on your back and bending your knees
2. Straighten your arms at your sides and keep your feet flat on the floor
3. Inhale slowly while lifting your hips so that your body is tilted
4. Keep your elbows straight, not bent or lifted off the floor
5. Hold this position for 3-4 deep breaths and lower your hips back down
6. Repeat this movement for 2-5 times

The four stretches above are believed to help relieve hip pain by relaxing tight hip muscles. However, if your hip still hurts, consult your doctor about getting the right treatment.

x