Supportive for prevention and pain relief
Do you feel pain in your hip area and are you looking for a way to alleviate it? With these hip pain exercises, you can begin tackling the problem yourself.
If you have hip pain, the problem isn’t necessarily in the hip joint itself. It’s more commonly down to tightness and muscular imbalances in the structures around your hip. By means of targeted work on loosening and increasing your hip mobility, a hip stability exercises, you can eliminate the pain.
Do the exercises 2-3 times a week. If your pain is severe, you might not be able to manage all of the hip pain exercises. That’s okay! Do what you can, and take it slowly with trying out the exercises.
You can also do the hip pain exercises as pain prevention.
Your first goal: to release tightness and sticking in your hip area. You can achieve this by using targeted massages for hip pain. Myofascial self-massage using BLACKROLL® products smooths out the muscle and fascia tissue.
Lie on your stomach, resting on your forearms with your head loosely on the backs of your hands. Place the BALL 12 directly above your groin, between your straight abdominal muscles and the side part of your upper hip bone.
After your myofascial self-massage, use the BLACKROLL® TRIGGER TMX® to activate your deep fascial adhesions. Targeted pressure on the muscle can ease deep tightness. Each time, seek out the point where you feel the most pain.
Stand by a wall and position the trigger tool on the painful area of either side of your pelvis. Stay in this position and breathe deeply in and out, until you feel the pain subside.
Next, you’ll be using stretching and mobilization exercises to work on muscle shortening and imbalances. This will create more space in your hip joint.
Start by resting on one knee, with your knee directly underneath your hip. Place the SUPER BAND around your thigh from the front.
Start on all fours and place the SUPER BAND around the inside of your upper thigh. Place the band as close to your hip as possible.
Now that you’ve loosened up and stretched your hip, let’s get you started with strengthening your hip muscles. If you spend a lot of time at a computer, some muscle groups can start to waste away. You can do these exercises for stabilizing your hip to activate little-used muscles in your hip area.
Pull the LOOP BAND over your legs and position it above your knees. Lie down on your side and bend your hips to about 45°.
Lie down on your back and bend your knee to about 90°. Place a BALL 08 between your upper thigh and lower abdomen. Draw your knee on that side firmly toward your upper body, keeping BALL 08 in place by squeezing.
Place a chair behind you with a seat at shin to knee height, and stand up straight in front of it, feet placed shoulder-width apart. Put your weight on one leg and stretch the other leg out in front of you.