The hips are a complex part of the human anatomy. They consist of many structures that move around the pubis, leg joints and sacrum, which can easily become misaligned due to poor posture, poor sleeping position, too long periods in a sitting position or weakness of neighboring muscle groups. Aligning your hips is important, but it's not easy. The best way to do this is to learn how to stretch and strengthen the muscles that support this part of the body and the spine. This article will tell you how.
Steps
Method 1 of 3: Part One: Hip Alignment Test
Step 1. Confirm your hips are out of alignment
There is a simple test you can try to determine if your hips are unnaturally rotated. If they are not misaligned, you can still strengthen them and exercising could relieve muscle or other pain you experience in that area.
Step 2. Stand straight with your knees 30cm apart
Bend your knees and put a pillow between them.
Step 3. Squeeze the pillow with your knees
Get up slowly. If you heard a click, your hips are out of alignment. This is not a method of solving the situation, but rather a diagnostic tool. If there was no click, your hips rotated correctly when you stood up.
You can also perform this test lying on the ground. Lie down on a mat. Put the pillow between your knees. Squeeze your knees and your hips should rotate and possibly snap if they are misaligned
Method 2 of 3: Part Two: Hip Stretches
Step 1. Lie with your back on a mat
Bend your knees, keeping your feet flat on the ground hip-width apart.
Step 2. Cross your legs and place the left side of the ankle over the right knee
Raise your right knee.
Step 3. Pull your left ankle towards your chest with your right hand
Push your left knee away from you with your left hand. Hold the position for 10 seconds. You should feel tension in your piriformis muscle, running from your lower back to your hips and buttocks. In some cases this is called a "4" stretch, because if you lifted your right leg, your legs would form a 4.
Step 4. Repeat by reversing the legs
Pay attention to the side that is tighter and harder to stretch. This contracted muscle is weaker than the other and is probably responsible for the misalignment.
Step 5. Repeat the stretch on the most contracted hip
Repeat this every day to improve alignment. First stretch both sides to assess the tension and then repeat on the tighter side.
Method 3 of 3: Part Three: Hip Stabilization Exercises
Step 1. Lie on your right side with your knees bent and your hips and legs overlapping
Place your left hand on your left hip to evaluate its movement. You will need to keep your hips from shifting during this exercise.
Step 2. Contract the muscles of the abdomen and bring the navel towards the back to contract the muscles surrounding the hips from the abdomen to the lower back
Step 3. Lift the left knee, while rotating the foot upwards without detaching it from the other
Raise your knee as high as you can without moving your pubis. You may have to try to find the exact spot. Slowly bring your knee back to the starting position.
Step 4. Repeat 15-25 times
Switch sides and train your right hip. Repeat once or twice a day. In some cases this is called the "clam exercise".
Step 5. Return to the original position on the right hip with the knees overlapped
Extend your left leg. Bring your left knee forward slightly to support you during the exercise. Put your left hand on your left hip to avoid movement.
Step 6. Lift your left leg to hip level and rotate it, so that the toes are pointing up
Rotate to the starting position and lower your leg to the floor. Repeat 15-25 times.
Step 7. Repeat the exercise on the opposite side
Repeat this twice a day to make the most of the effects.
Advice
- Always consult a doctor if you have chronic or severe pain before trying to treat a hip problem on your own.
- Differences in leg length and foot pronation can also cause hip misalignment.
