Orthopedics & Joint Replacement | by CMRI | Published on 02/12/2021
Hip pain is a very common problem that can be caused by a variety of different factors ranging from simple muscle strain to chronic injuries and underlying degenerative joint diseases like arthritis. While many people suffering from hip pain believe that the problem can be managed with complete bed rest, the best orthopaedic surgeon in Kolkata suggests that the best way to keep the problem at bay is by indulging in mild to moderate physical activities and exercises that are not only aim at relieving pain but also enhance your mobility.
In this blog we have listed 7 exercises, that can help you get rid of your hip pain, with the help of the experts from the best hospital in Kolkata. These are as under:
Knee lift - Lie down flat on the floor, with your face facing upwards. Keeping one leg straight, bend the other one while pulling your knee towards your chest. Use your hands to pull it inwards and hold the position for 10 to 15 seconds. Gently straighten and lower the leg. Now repeat the process for the other leg and perform 5 to 10 reps for each knee.
External hip rotation - Sit down on the floor with both legs in front of you. Now slowly bend your legs in such a way that the soles of your feet touch each other. You will feel a gentle stretch. Now place your hands on your knees and push them down gently. Do not exert excess pressure. Hold the position for about 10 seconds and repeat 5 to 10 times.
Double hip rotation - Start by lying down flat and bending your knees such that the soles of your feet touch the ground. Gently turn your knees towards the right side while rotating your body towards the left. While you are twisting, try to touch your shoulder to the ground. Hold the position for 15 to 20 seconds and turn back to the original position. Now repeat the same for the other side. Perform 10 to 15 reps for each side.
Hip flexion - Stand up straight and gently raise your legs alternately in a bent position, such that your knee is at the height of your hips and hold for some time. If you are finding it difficult to balance yourself, hold a wall or table for support. Repeat 5 to 10 times for both legs.
Lower back stretch - It is a very simple exercise and which you need to lie down flat on your back and bend both your knees towards your chest. Use your hands to gently pull your knees inwards, towards your shoulders. Hold the position for about 20 seconds and repeat 10 to 15 reps.
Hip abduction - Stand up straight with the arms holding on to your sides for support. You can also use a table or chair for the same. Once you are comfortable, gently raise your left leg sideways, towards the left side while keeping your upper body locked. No repeat the same for the right leg as well, buy gently raise towards the right side. Don't hold the position for more than five seconds. Repeat alternately for both legs and perform 10 reps for each.
Mini squats - You must have done quotes before. The exercise is very simple and effective. All you need to do is stand straight with your feet shoulder-width apart. While keeping your back straight, gently go down bending your knees, without raising your feet from the ground. Hold the position for some time and repeat about 5 to 10 times.