Opening the hip joints: a set of exercises. Top 35 exercises for opening the hip joints (for health and splits)

A frank interview with a German rheumatologist after working in Russia for Russia Today

Dr. Klaus Maier

Head of the Department of Joint Surgery at the Clinic for Traumatology, Orthopedics and Sports Medicine Bonn

Read the interview

“Russian medicine is a mystery to me. They treat joints for years instead of 3 weeks and reject new effective remedies!” Click the “Read interview” button

How to stretch the joints in the pelvic area?

You can open the joints through exercises that move the pelvic bones apart. As a result, a fairly wide interarticular space is formed, where synovial fluid begins to be intensively produced. It nourishes the cartilage layer and smoothes out friction in the joint capsule.

The process of opening the joint itself is traumatic. Therefore, it is necessary to follow several rules in its implementation:

Before performing the exercise, carefully study each step. The instructions always provide detailed information about unexpected nuances that at first glance seem unimportant for a particular exercise.
Perform all actions gradually and slowly. This is the most important principle that will help you move forward without discomfort in your body. Rapid stretching inhibits the tissues ability to adapt naturally.
Stop if you feel significant pain. This indicates disturbances in blood circulation.

Make pelvic opening exercises regular and systematic. At least 2-4 workouts should be done every week.

The most effective exercises for stretching the joints of the pelvic area are presented in yoga.

Benefits of hip opening for women

The hip joints and spine take on the highest load during life. In addition, the muscles of the legs and pelvis are the most frequently used, as well as the hip joints are almost the most mobile (immediately after the shoulders). That is why it is simply necessary to develop and strengthen them.
Nutrition of the joints occurs during their movement. Regular work with the hip joints ensures the supply of components necessary for saturation and restoration of tissues.
The functioning of the pelvic organs and reproductive system directly depends on the condition of the hip joints, among other criteria. Their lack of mobility can affect circulatory failure, which affects the health of these same organs.
It is important for women to develop mobility in the pelvic area, especially in preparation for pregnancy and childbirth. Flexible and open hip joints will greatly facilitate the birth and recovery process.
Maintaining joint mobility is also necessary to prevent various joint diseases.
In addition, performing pelvic stretching exercises is a great way to increase your level of daily physical activity, which is especially important and relevant given the sedentary lifestyle of modern adults.

The need for TBS flexibility

Healthy joints must be mobile and have sufficient flexibility, since only in this state do they produce synovial fluid necessary to nourish cartilage and normal functioning of the lower extremities.

Lack of mobility of the hip joints entails:

stagnation of blood in the pelvis, varicose veins, development of inflammatory processes in the area of the urinary organs;
the appearance of pain in the lower back;
sexual dysfunction;
arthritis, arthrosis associated with the destruction of the cartilage layer;
limitation of limb mobility.

To develop joint flexibility, it is recommended to regularly perform special physical exercises. Women who are in the later stages of pregnancy are especially advised to perform such gymnastics.

How to prepare your joints for flexibility?

Yoga for the hip joints begins with the simplest asanas. As a result of an unhealthy lifestyle, people develop stiffness in joint mobility. Therefore, you need to start studying from a preparatory position. This way the body will strengthen and stretch to the required extent. The body will tune in to perform more complex asanas. There is no need to rush and force yourself. Otherwise, a sprain or minor injury may occur. You should not count on quick results.

Arrests of doctors: rheumatologists deprived patients of the most effective remedy for joint pain!

Bubnovsky Sergey Mikhailovich

leading rheumatologist of the country, deputy. Chairman, 1st Deputy Director of the Federal State Budgetary Institution NIIR named after. V. A. Nasonova

Find out more...

What is happening is what our law enforcement agencies should have done a long time ago - arrest this entire mafia. Just think about these numbers - more than 1 million crippled lives in 12 years! People, most of them pensioners, turned to doctors for help. And instead of treating, they profited from people’s suffering, knowing in advance that the remedies they prescribed would not help. And this practice was widespread not only in commercial ones, but also, worst of all, in public clinics.

Below is a set of preparatory exercises that will make your joints more flexible.

Sit on the surface. Straighten your back and legs. Straighten your arms in front and bend over, clasping your calves with them. Try to tilt your body as much as possible. It is important that there is no feeling of overstrain along the spinal axis. Stay in the pose for a few seconds. Each time, try to tilt your body deeper without bending your knees. Start with 2-3 inclinations and gradually increase to six.
Get on all fours with your knees touching the floor. Gradually straighten your legs. Tension should be felt in the muscles of the thighs and calves. For more effort, place your heels on the floor.
Lie on your back and slowly raise one leg to a right angle with the body. Direct your gaze forward. Stay in the pose for about 12 seconds. When lowering your leg, maintain a slight tension. Then raise the other leg. Repeat 2–5 times.
Stand straight, spread your legs shoulder-width apart. Bend your left leg, lifting it off the surface, and grab it with your left hand. Pull your leg up as far as possible. Raise your right arm up, moving your head back, bend your neck. Repeat the same steps with the other leg. Do the exercise 3-5 times.
To warm up the hip joints you need to:

Take a sitting position.
Bend your left leg inward, touching your heel to the middle of your pelvis.
Right - move back so that the inner part of the thigh touches the surface. Stay in the pose for a few seconds. Feel its comfort.
Do the same actions with the right leg.
Repeat 3-5 times.

Doing this exercise stretches the tiny muscles of the hip joint.

Difficulties may arise when performing preparatory exercises. Don't despair. Regular exercise relieves pain.

The next group of asanas from a sitting position

Upavishtakonasana (seated corner pose)

An asana in which the hip joints bend and simultaneously rotate outward, there is a strong stretching of the entire back of the legs, pelvis and lower back. Very often there are convulsive sensations in the buttocks, since with such a stretch they experience a large load, and the length of these fibers is insignificant. If the knee joint bends, it is necessary to force the hamstring muscles to return them to the opposite position, since the entire back of the legs should touch the floor. Also, in order to maintain the position of the hip joints, it is necessary to keep the feet in a vertical position and not tilt them to the sides. If the muscles are not stretched enough, care must be taken, as this position is quite traumatic and dangerous. In this case, it is better to reduce the angle between the legs. It's better not to force things. Physiologically, this asana has a strong therapeutic effect, helps with rheumatism and back pain, and has a beneficial and calming effect on the brain.

Baddha Konasana (Bound Angle)

Asana stretching the groin area. They say that shoemakers sit in this position in India. The heels are near the perineum, while the hips are moved to the sides until they touch the floor. The hip joint flexes and rotates outward. Under the influence of gravity, the sacrum bends forward. Thus, the adductor and sartorius muscles of the thigh are stretched, and the short and thin adductor muscles to a lesser extent. It is necessary to sit with a straight back and not tilt your head forward, otherwise the spine will bend, not the hip joint. In this asana, the pelvic floor muscles are well stimulated, which has a beneficial effect on the performance of mula bandha. It is also possible to change the position of the feet, but this can put unnecessary stress on the knee ligaments, and if the hip joint is not very flexible, then the knee ligaments can be injured. This asana is very useful for diseases of the bladder, prostate and kidneys.

Gomukhasana (cow face pose)

This asana is aimed at working the hip and shoulder joints. In a position where one leg is placed on top of the other with the knee joints bent, this position rotates the hip joint outward. With this action, the gluteal muscles, adductor magnus, biceps femoris and piriformis muscles are well stretched (same as in garudasana). This asana is useful for mastering meditative postures and helps achieve peace of mind and concentration in thinking.

Hanumanasana (pose of the king of the monkeys, son of the wind god)

This asana is very difficult and requires good stretching to work on the hip joints. When spreading the legs into a longitudinal split, the hip joint of the front leg bends and rotates inward, and the knee joint extends. In this position, there is a strong stretch of the back of the thigh, gluteal muscles, calf muscles and internal muscles of the pelvic region.

The hip joint of the hind leg extends and rotates inward, and the knee joint extends, but not due to extension of the back of the thigh, but due to tension of the quadriceps femoris muscle, while the ankle joint is extended.

During this asana, the hip joints open in different directions in relation to each other, therefore this asana is considered very difficult due to its diversity. Particular attention must be paid to the very large load on the ligaments of the groin area, since the movement of one leg is greatly limited by the position of the other. This asana strengthens and at the same time stretches the hip abductor muscles and is good for eliminating leg defects.

Agistamphasana (asana increasing fire)

This is a bound angle asana. If the hip joints are not mobile enough, you can prepare for this asana by alternately placing your ankle on the knee of the other leg. In this position, the hip joint rotates outward through the action of the muscles of the pelvic region. At the same time, the piriformis muscle experiences a slight load, but strong traction occurs with the internal and external obturator muscles: the twin and gluteal muscles of the hip joint. Precautions: you need to pay attention to the knee joints; the load on the ligaments of the outer side of the knee may be excessive. Agristamphasana is very useful for stretching the groin area and pelvic organs. Aids digestion and relieves lower back pain, strengthens and clears the mind.

Samakonasana (cross split or right angle pose)

This asana is quite difficult. The hip joint in this asana is abducted frontally, with a very strong stretching of the groin area of the muscles of the inner and partly the back surface of the thigh. This asana requires, first of all, complete control and correct breathing. For example: we take a breath and try to visualize how the air fills the hip joints and thighs and straightens them from the inside, releasing all the pressure and tension. We maintain attention in these areas, exhale slowly, trying to pull the pelvic floor muscles towards the stomach and imagine that the air is coming out through the stretching areas, washing away all the tightness and blocks. It is advisable to practice this asana under the supervision of a qualified person. Therapeutically it has a very good effect on deformities in the lumbar region.

Rules for performing the opening of the joints of the pelvis and hip

The joints are opened with special exercises that can move the pelvic bones apart. This creates an impressive space between them, which allows the active production of synovial fluid. Its importance for a healthy joint is enormous, since it nourishes the cartilage layer and smoothes out friction in the joint capsule.

The process of opening the bone tissue can create injury.

How to open the hip joints so that this does not happen? To do this, it is important to familiarize yourself with the following rules:

Before you start performing stretching asana on your own, you need to carefully study the methodology for doing it. Pay attention to the nuances of the exercise.
Do each action gradually, without haste. This method will help you improve little by little without feeling much pain, and if you do the asana quickly, the tissues will not be able to adapt naturally.
If you feel severe pain, you should stop. This means that blood circulation is impaired.
The main thing is the systematicity of the exercises. It is necessary to conduct from 2 to 4 workouts per week.

Yogic asanas most productively open the hip joints.

The essence of physical training

The main problem that activates the process of destruction of the hip joint is a decrease in the amount of synovial fluid. The glands of the shell of the same name, lining the articulation cavity, are responsible for its production. As soon as there is less synovial fluid, the mobility of the articular surfaces is impaired and the friction between them increases. This leads to a narrowing of the joint space, which in severe situations completely immobilizes the patient. This is how arthrosis of the hip joint occurs.

This is a real image of the femoral head with stage 2-3 arthrosis. Look carefully and think, will gymnastics help in this case?

Medicines can slow down the progression of the disease, but the process cannot be stopped. At an unfavorable moment, arthrosis will lead to serious pain, which will significantly affect the quality of life. However, even at the moment when it becomes clear that endoprosthetics surgery is no longer possible, therapeutic exercises will prove extremely useful for improving the functioning of the joint, both before and after surgery.

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The effect of exercises carried out at home is as follows:

stimulation of blood flow around the damaged joint;
restoration of muscle performance and prevention of muscle atrophy;
stimulation of the glands of the synovial membrane due to intensive blood supply;
reducing the progression of arthrosis;
stretching and mobilization of the ligamentous apparatus;
general strengthening of the body and immune system.

After any gymnastic exercises, the mood improves, which leads to an increase in a person’s ability to fight the disease.

In China, they don’t know what back or joint pain is, and they don’t see a doctor until they’re 80 years old!

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Features of the exercises

When training independently at home, it is recommended to follow the following rules:

First study the technique of performing the asana.
All techniques should be carried out slowly.
If painful symptoms occur, training should be stopped.

In order for exercises aimed at opening the hip joints to be beneficial, they should be performed regularly. You need to conduct 2-3 classes per week. The first yoga sessions are best carried out under the supervision of a trainer who is thoroughly proficient in these practices.

Preparatory exercises for joint stretching

To open the hip joints, at the beginning of classes it is advised:

sit on the ground, straighten up; stretch your arms forward, bend over and try to clasp your calf muscles as much as possible;
standing on all fours, gradually straighten your legs;
lie on your back, slowly raise your left leg up 90 degrees relative to your body, fix the position, slowly lower it; repeat the exercise on the right leg.

Gymnastics should begin with simple exercises for beginners, gradually moving to more complex positions.

Basic asanas

They are also performed sequentially. Only after completely mastering one asana is it possible to study another.

Warrior Pose II

Step into a lunge with your right foot in front so that your knee is at a right angle. Turn your left foot to the left, taking a stable position. Turn your body following your left leg, raise your arms and spread them to the sides. Turn your head forward so that your gaze is directed over your right hand. If in this position you see the big toe of your right foot, then the pose is performed correctly. Repeat for the other leg.

The exercise gently opens the hip joints and stretches the thigh muscles, preparing the body for the main load.

A frank interview with a German rheumatologist after working in Russia for Russia Today

Dr. Klaus Maier

Head of the Department of Joint Surgery at the Clinic for Traumatology, Orthopedics and Sports Medicine Bonn

Read the interview

“Russian medicine is a mystery to me. They treat joints for years instead of 3 weeks and reject new effective remedies!” Click the “Read interview” button

Plie

Place your feet as far apart as possible and point your toes out to the sides. Your thighs should be parallel to the floor. Lean forward and rest your forearms on your thighs, gently pressing on them and trying to spread them even further.

This hip stretch improves the elasticity of the inner thigh muscles, making your legs more flexible. Plie is also an excellent preparation for cross splits.

Side lunge

Step as far to the right as possible and lower into a low lunge, bending your right knee at an acute angle. The left one should be fully straightened, while you can rest on the full foot or only on its side. Try to go as low as possible to give a good stretch to the inner thigh of your right leg and open your hip joints. Repeat for the other side.

The exercise not only opens the hip joints, but also improves the flexibility of the legs, helps stretch the hips and strengthen the muscles.

Lateral traction

Get on your knees and extend your left leg to the side. Raise your right arm up and lean to the left, stretching the lateral muscles of the body. At the same time, you will notice how the back of the thigh of your left leg stretches. Hold your left hand arbitrarily. Don't forget to repeat for the other side.

An excellent hip stretch that doesn't require a high level of flexibility initially and prepares the body for more challenging poses.

Low lunge

Get into a straight-armed plank position, then step your right leg forward, planting your foot next to your right palm. Lower your left knee down to further stretch your thigh muscles. The farther you place your foot, the higher the load will be. Repeat for the left leg.

A simple yoga leg stretch will help you make your hamstrings and inner thighs more elastic and pliable.

Low lunge with a turn

Staying in a deep lunge position with your left leg in front, raise your left arm up and twist to the left. Lean on your right hand. At the same time, try to lower your pelvis as low as possible to enhance the stretch in your hips. Repeat for the other side.

In addition to the hamstrings, the exercise is a good stretch for the core muscles, increasing overall body flexibility and range of motion. The exercise is also useful for posture and opening the shoulder joints.

Arrests of doctors: rheumatologists deprived patients of the most effective remedy for joint pain!

Bubnovsky Sergey Mikhailovich

leading rheumatologist of the country, deputy. Chairman, 1st Deputy Director of the Federal State Budgetary Institution NIIR named after. V. A. Nasonova

Find out more...

Sitting Pigeon Pose

Step into a lunge with your right foot in front and lower your knee to the floor. Release your shin and place it in front of you. The left leg lies quietly behind, resting on the arch of the foot. Lower your pelvis as low as possible, trying to touch the floor with your right buttock and thigh, and use your hands to help yourself maintain balance. Repeat for the left leg.

This hip opener stretches the gluteal muscles and hamstrings well, making them elastic and facilitating faster recovery after physical activity.

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Stretching while sitting with abducted leg

Sit on the floor and spread your legs out to the sides as far apart as possible. Bend your left leg and bring your heel toward your body. The right one remains motionless. Grasp the foot and shin of your left leg, pulling it towards you. Repeat for the right leg.

The exercise stretches the quadriceps and hamstrings, opens the hip joints and improves flexibility.

Simplified butterfly sitting

Sit on the floor and spread your knees to the sides, while closing your feet together. Bend your body forward, trying to keep your back straight. Bend as low as possible to open your hip joints as much as possible and stretch your inner thighs. The closer the feet are to the body, the greater the load on the legs.

One of the best exercises for opening the hip joints, which allows you to stretch the muscles well and improve the flexibility of the hips.

Half lotus stretch

Sit on the floor and pull the foot of your right leg towards your body. Bring your left leg back so that your shin rests freely next to your body. Try to move your leg as far as possible to increase the stretch in your quadriceps. Don't forget to repeat for the other leg.

The exercise provides gentle stretching to the biceps and especially the quadriceps, and also improves the flexibility of the hip joints.

Dhanurasana (Bow pose)

You need to lie on your stomach, lift your right leg and left limbs up and clasp your ankles with your hands. Fix the resulting position.

Upavistha Konasana (Seated Angle Pose)

To do the exercise you need:

sit on the floor, straighten up;
stretch your legs to the sides as much as possible, without lifting your hips and knees from the ground;
tilt your body forward, touch your forehead to your toes.

This asana should not be performed by people who have spinal diseases or suffer from chronic inflammatory processes.

Baddha Konasana (Butterfly Pose)

To take a pose you should:

sit down, bend your legs;
connect the feet together, pull them towards the pelvis;
pull your knees down, fix the position;
tilt your torso forward, keep your back straight, rest your elbows on your hips;
stay in this position for a few seconds, then repeat the asana.

Supta Padangusthasana

The asana is performed lying on your back. One leg is extended upward, the socks are grabbed by the fingers of the same hand and brought to the head. The position is then repeated for the second limb. Beginners doing the asana for the first time are recommended to use a belt.

Podmasana (lotus pose)

Sit on the floor, spread and straighten your lower limbs. Take your foot with both hands and place it on the inner surface of the opposite thigh (the heel should approach the pelvic bones). Extend your arms and place them on your knees. Closing your eyes, you need to remain motionless for several seconds.

Asanas that are performed from a standing position:

Vrikshasana (tree pose)

This asana is a balance pose, but it also works well on the hip joints. When rising, the leg bends at the hip and knee joints, thus turning the hip joint outward. The bent leg rests on the adductor muscles of the supporting leg, creating pressure on the piriformis muscles of the hip joints, while the gluteal muscles and quadriceps femoris are tensed, the pectineus, adductor longus and brevis and the gracilis muscles are stretched. Thus, in this asana it is possible to create a load on the hip joints by tensing the gluteal region of the pelvis and simultaneously abducting the knee joint to the side in the direction of the profile position of the body, which in turn provides a good opening of the entire hip joint. It is necessary to avoid hyperextension in the knee joint of the supporting leg. To do this, you need to keep the quadriceps muscle of the thigh of the supporting leg in good shape. On the physical plane, this asana develops flexibility in the joints of the arms and legs, strengthens the muscles of the back and pelvis, and helps treat scoliosis. On a subtle level, it affects all energy centers and especially the manipura chakra.

Garudasana (eagle or mystical bird garuda pose)

This asana is also a balancing asana that involves maintaining balance. When performing, the hip joints become in a position with a slight tilt forward. The supporting and raised legs should be slightly rotated inward at the hip joint, and then the raised leg is brought over the supporting leg and wrapped behind the shin of the supporting leg. In this position, where the hip joint rotates inward while bending, it is a very complex process and puts a lot of stress on the piriformis muscle of the hip joint, which is attached to the sacrum and femur. Like any muscle, it can shorten, elongate, and tense as it participates in hip abduction. The gluteus maximus, medius and minimus, obturator internus and quadriceps femoris muscles are also stretched. In this position, good pressure is created on the hip joint, and traction is carried out mainly on the back of the hip joint. You should come out of the asana very carefully, first unravel your arms and then your legs. Garudasana must be repeated in a mirror position. Performing this asana well develops the whole body: flexibility of the joints due to the unusual direction of the arms and legs, all 6 main chakras are energetically stimulated.

Virabhadrasana 2 (warrior pose)

This asana stretches the groin area well, which in turn helps open the hip joints.

A bent leg at the knee joint flexes the hip joint and rotates it outward, and a straight leg stretches the groin area and extends the hip joint. By bending the leg at the knee joint and turning the knee outward in the direction of the feet, it allows you to stretch the posterior group of muscles and open the hip joint as much as possible. Under the influence of gravity, a load is created on the quadriceps muscle of the thigh of the bent leg, which allows you to maintain a stable position. The angle of the bent leg should be 90 degrees of the shin relative to the thigh. The torso and hip joint must be opened outward, and the knee of the bent leg must be pulled towards the foot. At the same time, try to keep your straight leg while turning the knee joint outward as much as possible. This asana strengthens the leg muscles and has a very good effect on the pelvic organs. It has an energetically powerful effect on the manipura and vishuddhi chakras.

Prasarita padottanasana (prasarita – extended pada-foot)

Symmetrical extended tilted stance. In this asana, the legs become approximately the length of one leg. Fairly wide abduction of the legs at the hip joint, with the feet, knee joints and hip joints rotating slightly inward. In this position, when the spinal column bends in the lumbar region, there is a strong stretching of the inner and back surface of the thigh and gluteal muscles, which in turn warms up very well and prepares the hip joints for more intense impacts. If you have problems with your lower back, you should not perform full bends. Physiologically, this asana stretches and lengthens the spine, the inner and back surfaces of the legs, relieves back pain, strengthens the pelvic floor muscles, energetically pumps energy very well and removes tension in the lumbar region.

Rolling from foot to foot (preparation for samakonasana)

This dynamic asana stretches the inner leg muscles and increases the mobility of the hip joints. From the stupa position, we transfer the body weight to either side, while keeping the pelvis as low as possible to the mat. In this asana it is quite easy to achieve contraction of the pelvic floor muscles, piriformis muscles, and quadriceps muscles. The posterior muscle group, adductors and calf muscles are well stretched. This asana warms up and supplies blood to the entire hip joint.

Gymnastics Evdokimenko

Since the early 2000s, Dr. Evdokimenko’s practice of therapeutic exercises has become widespread in medical practice. Today he is a well-known rheumatologist, a specialist in joint restoration through physical training. Has the status of academician at one of the Moscow technical universities. His medical career began in 1984, when the future specialist received a paramedic education. The further period is associated with practical work and study at the institute, which Pavel Evdokimenko graduated from in 1994. From that moment on, he chose the direction of physical therapy for various osteo-articular pathologies as his specialization.

Pavel Evdokimenko.

Further work at the arthrosis center in Moscow, and then subsequent improvements at the Research Institute of Rheumatology of the Russian Academy of Medical Sciences, prompted the doctor to develop a set of exercises that help prolong the active function of the joints. In 2003, the first book was published, telling in detail about the method of Pavel Evdokimenko. Today, exercise is recognized throughout the world and helps slow the progression of coxarthrosis. Even in the most difficult situations, when surgical intervention is already inevitable, the use of therapeutic exercises can dramatically reduce postoperative rehabilitation.

Although gymnastics can heal arthrosis, it cannot completely replace the installation of a prosthesis. However, there are significant positive qualities that are discussed below.

Strengthening the thigh muscles. The less their atrophy, the easier it is to move the limb. A strengthened muscle frame will help reduce the load on the painful joint, thereby slowing down the progression of arthrosis.
Activation of blood flow in the synovium. Improving the blood supply to the affected hip helps reduce the rate of reduction of the joint space. This is achieved by increasing the production of synovial fluid. As a result, friction in the joint is reduced and functionality is increased.
Reducing osteoporosis. Achieved by increasing active movements in the joint. The processes of rarefaction of bone tissue are reduced, as the work of osteoblasts is activated.
Strengthening the back frame. Since physical training stimulates muscle activity not only in the thigh, but also in the buttock and lumbar region, the load on the affected joint and spine is further reduced. This makes movement easier and also relieves pain.
Increasing joint resistance to physical stress. This is achieved through long training.
Easy adaptation in the postoperative period during joint replacement. Since the muscles, as well as the ligamentous apparatus, are in an optimally developed state, even the first steps after surgery are easier to bear, and rehabilitation will be short and painless.

Gymnastics video:

All exercises according to Evdokimenko’s method are performed many times. No major changes in the joint will occur within a month of training, so you need at least six months. But the systematic use of gymnastics promotes significant clinical improvement. The patient will feel a significant improvement in walking, as well as a decrease in pain.

Lateral hip stretch

Stand against a wall with one arm for support.
Cross your legs, with your healthy leg in front and your working leg closer to the wall. Then stretch the thigh of the leg you are working towards the wall without lifting it off the floor. Hold the achieved position for 15-30 seconds. Return to the starting position. Repeat 3 times. Do stretching exercises until the pain subsides and your hip gets used to the load. Recommended 1 week. Next, you need to add exercises to strengthen your thigh muscles.

Strengthening exercises

Gymnastics according to Bubnovsky

One of the famous specialists in kinesitherapy - movement treatment, is Professor Sergei Bubnovsky. His entire career, starting from his student days, was devoted to joint diseases. The purpose of the developed set of exercises is to increase the motor activity of the hip joint, thereby preventing the development of ankylosis. The essence of the technique is simple - the more the patient makes active movements in the joint, the longer the synovial fluid will remain in it. This slows down the progression of coxarthrosis, and patients are given the opportunity to postpone surgery. There are only two main conditions for performing training - movements must be smooth, and classes must be conducted daily.

Doctor Bubnovsky.

Below are the most famous exercises of Professor Bubnovsky.

Knee bending. A simple exercise that is accessible even to people with little training. It is necessary to lie on your back, bend your legs at the knee joints with maximum effort, and then immediately straighten them. Holding in a bent position is not required, as frequency of movement is important. Repeat 15 times.
Pulling the knee towards the stomach. It is important to perform the exercise with maximum dedication, even through slight pain. Its essence is simple - lying on your back, raise your knee, clasp it with your hands and try to reach it to your stomach. Multiplicity of execution: 15 times with each leg.
Lifting the buttocks. Lying on your back, bend your legs at the knee joints without lifting your heels from the floor. Then, using tension in the muscles of the limbs, raise the buttocks as high as possible. You can't help with your hands. Repetition frequency – up to 15 times.
Leg raises. Starting position: lying on your stomach. The legs are extended as much as possible and are on a hard surface. It is necessary to alternately raise the straightened leg and immediately lower it. Repeat up to 20 times.
Spreading the feet. Starting position – sitting on a chair. The legs are pressed tightly against each other. It is necessary to spread your feet, trying to move them to the sides as much as possible. There will be some pain in the hip joint, but this is not an obstacle to continuing exercise. The repetition rate is 10 times.

Despite the numerous differences, there are many similarities in the exercises of Bubnovsky and Evdokimenko. The main thing is that in both cases it is possible to stabilize the functioning of the hip joint, which has a positive effect not only on maintaining its mobility, but also on accelerating rehabilitation in the postoperative period. Professor Sergei Mikhailovich Bubnovsky proposed a set of exercises designed specifically for early recovery after endoprosthetics. Their essence lies in slowly spreading and bending the legs at the knee joints, starting with the simplest movements. Similar developments were proposed by Dr. Sergei Makeev, but his exercises are complemented by breathing exercises and self-massage of the hip joint. This helps to enrich the body with oxygen, which increases the metabolic rate in the affected joint, thereby preventing the progression of arthrosis. You can learn more about Sergei Makeev’s exercises by watching the video.

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Next, we will consider asanas that are performed in a lying position.

Anantasana (mythical snake on which Vishnu reclined)

In this asana, the hip joint flexes and rotates outward, mainly working the muscles of the raised leg, the muscles of the groin area, the muscles responsible for abduction of the leg and external rotation of the hip joint, the piriformis, gemelli and obturator muscles. The muscles of the back and inner thighs are greatly stretched. Recommendations: it is advisable to maintain balance and not fall forward or backward. Therapeutically, this asana strengthens the pelvic floor muscles, prevents the appearance of hernias, back pain, and has a beneficial effect on the reproductive system of both men and women.

Supta Padangusthasana (“Supta” - lying down, “Pada” - foot, “angustha” - big toe)

The hip joint of this asana works almost the same as when performing hanumanasana. Flexion and inward rotation of the hip joint is accomplished by contraction of the rectus femoris muscle. Traction occurs due to pressure on the ankle joint with hands or a belt. Working muscles for stretching: The back of the thigh, gluteal muscles, muscles of the lower leg, partially the muscles of the inner surface of the raised thigh. In this asana it is quite easy to relax, since the position itself speaks for itself and at the same time you need to concentrate and be attentive. That is, effort must be combined with humility; these are the recommendations that underlie all asanas and this is stated in Patanjali’s Yoga Sutra. This asana is very useful for sciatica and paralysis of the legs.

Suptavirasana (supine hero pose)

This asana mainly focuses on stretching the groin area.

The hip joint extends and rotates inward, giving greater mobility to the coccyx and sacrum. Stretching of the muscles of the pelvic area occurs under the influence of gravity in a calm static position. The quadriceps femoris, sartorius, vastus, gluteus medius and minimus muscles are well stretched, and the adductor muscles work to extend and rotate the hip joint inward. If the muscles that extend the hip joint are too tight, then a very large load is placed on the lumbar region and the knee joint. This asana is good for sciatic neuralgia and lower back pain.

There are a lot of asanas that can be paid attention to within the stated topic, since the hip joints are the central link in practice, so it is quite difficult to describe each asana, but I tried to focus specifically on the work of the hip joints and the muscles that accompany their work.

Gymnastics for arthrosis

Lesions in the hip joint occur with a frequency of up to 10% among all population groups. If we take only the age over 50 years, then the prevalence of pathology is significantly higher. Up to 70% of people suffer from coxarthrosis, and another third of this figure suffers from tendon damage. This disease is called trochanteritis. It occurs due to overload in the work of the limb. The tendons stretch, microcracks appear, and then aseptic inflammation develops. Untreated trochanteritis leads to limited movement in the hip joint, which contributes to the progression of arthrosis.

X-rays can distinguish arthrosis from trochanteritis. In the second case, the joint space does not change.

Whatever the symptoms, exercise will help alleviate them, which will affect the patient’s activity in a positive way. However, exercise alone is often not enough. Doctors of various specialties use different treatment regimens for the disease. The most relevant ones are discussed below.

Plasmapheresis. The essence of the procedure is to cleanse the blood of immune complexes that damage bone tissue. The method is not bad in preventing the progression of the disease, but it is not able to restore already impaired joint functions. It is necessary to repeat the procedure many times, since immune complexes will again accumulate in the plasma.
Taking NSAIDs. Drug therapy is aimed only at relieving acute inflammation and pain. Does not reduce the progression of joint space narrowing. Negatively affects the gastrointestinal tract, causing erosions and ulcers in the upper sections.
Swimming. Exercising in the pool helps improve range of motion in the joints. These workouts can perfectly complement gymnastics done at home.
Introduction of stem cells. The advertising of the method is excellent - aging slows down, which means destructive processes in the joint are reduced. In practice, the technique does not work, as has been proven by numerous controlled studies, so it is no longer used at present.
Unique healing gymnastics. This is the main method that has truly positive results on the functioning of the joint. Neurologist professor Irina Bubnova considers this method of treatment mandatory for all categories of patients.

However, no method can compare in effectiveness with endoprosthetics. Only surgery can radically change the quality of life of a patient suffering from deforming arthrosis of the hip joint. But as an additional aid to patients to facilitate postoperative rehabilitation or slow the progression of coxarthrosis, physical exercise helps better than other treatment methods.

Yoga for arthrosis of the hip joint

Arthrosis, also known as coxarthrosis, is an insidious disease that afflicts people of both sexes more often after forty years. It is caused by the destruction of the joint, and therefore there is no treatment as such: you need to slow down or stop the development of arthrosis.

The best prevention of this disease is well-organized movement. Of course, yoga is ideal. How to exercise with arthrosis? First of all, individually select exercises depending on the stage of coxarthrosis and general condition. In general terms: for prevention and in the early stages, dynamic exercises are recommended to prevent a decrease in joint mobility. At later stages, static asanas are performed to strengthen muscles and increase joint stability.

Basic rules of yoga for arthrosis:

dosed load on the limbs;
smooth increase in the number of approaches, amplitude, speed of execution;
smooth movements without jerking;
regular exercise;
stop exercising if severe pain occurs;
maintaining the correct breathing pattern;
concentrating on a sore spot and imagining its cure.

Thus, doing yoga to stretch joints is not only possible, but also necessary. The practice is useful for opening the pelvis, preventing problems with organs located in this area, general health, and gaining spiritual and physical balance. Doing yoga for the hip joints will not be difficult at all - only regularity and a positive attitude are important.
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Comments: 1

Vladimir 01/14/2021 at 13:10
Thank you for the good yoga lesson, I’m 64, my joints hurt, my mobility is limited, and at times I have acute pain in my left hip. I will practice your exercises.
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Causes of coxarthrosis

Coxarthrosis is a secondary disease. It is provoked by primary pathologies that cause inflammatory processes and joint dystrophy:

mechanical damage due to fractures and dislocations of the pelvic bones and femoral neck;
congenital inferiority of the joint due to abnormal intrauterine development (dysplasia);
aseptic tissue necrosis;
bacterial infection causing arthritis, arthrosis, tendinitis, synovitis, bursitis;
gout is a metabolic disorder of uric acid that accumulates in the joint;
autoimmune lesions (rheumatoid arthritis);
congenital dislocation of the hip.

Risk groups for developing the disease:

low mobility or excessive physical activity;
excessive body weight, obesity;
metabolic diseases;
hormonal imbalances;
violation of the musculoskeletal system (scoliosis, kyphosis, flat feet).

Also at risk are patients whose parents or other close relatives suffer from severe diseases of the musculoskeletal system.