Healthy Life: Hip Exercises (726)

Healthy Life: Hip Exercises

蘇鎮邦 (Christopher So)：
舒整物理治療師 (Manipulative Physiotherapist) 人類工程師 (Ergonomist)

The hip joint is the largest joint in our body. Besides the shoulder joint, the hip joint is the second most mobile joint in the body and is called a ball and socket joint. It can move forward, backward, left, right and rotate 180 degrees. As it is used to take up the weight of the whole upper body, the muscles in this joint are the largest and strongest. It is less likely to sustain sports injury compared with the knee and ankle joints. The most likely causes of the hip joint injury are car accidents and falls from height. In young people, the hip joint problems are usually caused by injuries to its surrounding muscles. Sometimes, back pain can be referred into the groin and can be mistaken as hip pain. In the elderly, the hip joint problems are usually the result of degeneration or overexertion. Osteoporosis is also a likely cause of hip pain. Lying on the affected side during sleep is usually painful but it should be differentiated from pain referred from the back. Walking especially upstairs, lifting legs up in putting pants on and getting up from sitting especially low chair can be difficult and painful.

The following three exercises can be used to maintain good hip mobility and condition. During painful period, exercises need to be done 4 times a day with 10 -20 repetitions depending on the onset of discomfort. For general maintenance, twice a day would be sufficient. If in doubt, you should consult your own physiotherapist.

physioadviser.com.au (Flexion)

topnews.in (Extension)

netfit.co.uk (Abduction)