Exercises for hip joints with arthrosis

Exercises for the hip joint with arthrosis: the best complexes

Osteoarthritis is a disease of the joints, which is accompanied by their change and deformation, as well as a certain restriction of mobility, the inability to move painlessly.

To avoid such a disease, you need to lead an active lifestyle and give the body physical activity.

Let's look at what exercises for the hip joints are when a disease occurs arthrosis, how to perform physiotherapy exercises at home, and what method is the most effective.

What exercises do with coxarthrosis

Coxarthrosis or osteoarthrosis of the hip joints is the most common disease in this area. It occurs because of insufficient lubrication in the bone cup and dysplasia of this zone.

The simplest way to treat such an ailment is physical therapy.

With such lessons, any recovery begins, so it is important to know how to properly perform the exercises and which ones are the most effective.

Lying on the back:

• We lay down on a flat solid surface, we stretch out our limbs. Gradually we raise our arms, our legs go up when we inhale, we lower them when we exhale. Exercise repeat from 6 to 10 times (the first time it is better to take a small amount, and increase it in the course of daily activities).
• Do not tear off the heels from the surface, raise your knees up. We perform up to 10 times.
• Straighten the legs, direct the feet inwards, then return to the starting position. The exercise is allowed to be performed even in bed before bed, up to 10 times a day.
• Put your hands on your waist, lying on your back, perform the exercise "bike" for about 20 seconds. Breathing should remain smooth, uninterrupted, so you need to engage in a slow pace.

Lying on the stomach:

1. Put your hands on your hips, gradually raise your feet to a height of 20-25 cm and lower it back, doing about 10 times.
2. Similarly, we raise our heads and shoulders.
3. We put our hands forward, we strain the muscles of the hip joint, trying to raise ourselves.

After relaxation, repeat up to 7 times.

• If there are joint diseases, do not start abruptly start playing sports, all exercises need to be introduced gradually, starting from 2-3 times.
• Define a special place for classes, without drafts, but with a fresh stream of clean air, for example, the surrounding forest.
• the task of all exercises is the unloading of the spine and a slight strain of all the joints, so lying down position is the most suitable.
• If you choose strength training, then perform them with special belts that fix the lower back, neck. Do not hold your breath for long.
• The complex for rehabilitation after operations must be chosen so that all groups of muscles are kneaded in it. Do not exclude some classes on your own preferences, it can make an imbalance in the process of recovery of the body.
• Before exercises for flexibility, perform a good workout of all the joints so as not to tear the ligaments.
• All workouts should be regular. You can set aside only 1 day in a week for a full rest from gymnastics.

Complex of exercises in the initial stage of the disease 1-2 degrees

At the first stages of development of arthrosis a person can feel unstable pain in joints.

Often they occur at times of great physical activity, frequent walking or running. The patient can still tolerate such pain, so rarely consult a doctor.

It is very important to start physical therapy during these periods to easily avoid serious consequences.

1. Hands straighten at the seams, take turns lifting our legs and bend them in the knee joints. After extension we repeat up to 8 times.
2. We leave the hands in the same position, raise both legs, bend / unbend the right knee, then do the same with the replacement on the left. Repetitions - up to 8 times.
3. We perform a classic exercise "bike". The development of the hip and knee joints is done with bent legs.
4. We lay down on the left side, bend the lower leg, and raise the upper one in an even position and lower it. We carry out similar movements lying on the right side.
5. Pull the heels forward, bending the socks as close as possible to the knees. Pull for 15 seconds 3-5 times.

On the stomach

• We bend and unbend the leg in the knee joint. Alternate left and right, 5-8 times.
• Raise an even, elongated leg 20-30 cm upwards and lower it. We make similar actions with the second one. Repeat up to 7 times.
• Raise the area of ​​the hips upwards with the maximum height, which will be about 10 cm, without taking your shoulders off the floor. Repeat the movement, depending on the level of pain present, up to 6 times.
• Hands try to get your hands behind your back, stretching as much as possible. Repeat the exercise up to 5 times.

Standing

1. We raise our legs, bending them in the knees. Alternately, we train left and right, 7 times each.
2. We crouch. The legs are half-bent. If during this exercise you feel a strong pain, or you do not have the strength to stand up yourself, then you can use a chair, a wall, a ladder for support.
3. Slopes forward and backward and the circuits are torso up to 5 times in each direction. We are engaged in such exercises only in the absence of pain in the hip joints.
4. Spreading the lower limbs slightly wider than the shoulders, we try to reach out to the sides of the legs with our hands, leaning to the left and to the right. Repeat up to 7 times.

Sitting on a chair

• We perform flexion / extension in the knee joints, hip joints. Repeat up to 7 times.
• We take a rubber tourniquet, fix it on the legs. We perform bending / unbending of the knee and hip joints with effort, while pulling the rubber device between the limbs.
• We take hold of the back of the chair with our hands, try to squat on our half-bent legs. When performing this task, be sure to keep your posture and use strengthening corsets.

Strengthened set of exercises

1. Put a healthy leg on a chair, a bench, a bed or a step, and next hold on to any support. With a sick limb, swing back and forth, left and right, trying to smoothly bring it to the stomach.
2. Squat, straighten your back, and hold it evenly. In turn, unbend the limbs and keep your legs straight for a few seconds. Repeat up to 5 times a day.
3. Lay down on the side of a healthier limb. Raise the sick leg up a few centimeters and hold it in this position for up to 5 seconds. At the beginning of such activities, raise the limb no higher than 5-10 cm, later you can use a rubber tourniquet or a cuff for weighting.
4. Lie on your stomach, lower your arms in the direction of the body and simulate crawling movements, straining the abdominal muscles and moving the hip joints.
5. Perform a classic exercise squats without the use of auxiliary objects (chairs, walls), without lifting the heels off the floor. Be sure to remember the correct posture during classes.

Lungs for severe forms of arthrosis

If a patient has a severe form of arthrosis, then one can not do the exercises, but they should be carried out necessarily and in a special order.

The time that will be spent on the implementation of the full load program should start from 10 minutes and within a month increase to 20-25 minutes.

If pain is felt, then it is necessary to stop the exercises until the discomfort ceases completely and only then start again. Here is a list of the easiest and simplest micro-motions for improving the condition and strengthening the muscles:

• Place a small elevation near the stable support (small chair, brick) and stand on it with a healthy foot. Relax the aching limb, try to move it back and forth. The amplitude of the oscillations increases as the pains in the joints recede.
• Place the chair on a flat surface, sit on it, keeping your back straight. Place your knees on the width of the shoulders and try to close them, holding them side by side for 2-5 seconds. Relax and try to repeat the exercise up to 5 times.
• Prepare a hard, warm, level surface (floor, bed) and lie on your back. Put a roller or a small piece of soft tissue under the diseased limb. Pull out the legs in length and position them slightly in the sides, then inwards. To simplify this exercise, you can rotate your knees.

Healing gymnastics by doctor Evdokimenko

Many people suffering from arthrosis, note the effectiveness of gymnastics from Dr. Evdokimenko. This therapeutic exercise is based on simple movements, but they need to be performed exactly as stated in the author's publications.

Absolutely no matter the number of exercises done, only quality plays a role. This type of exercise therapy is suitable only for physically strong patients, able to control the movement of limbs and smoothly, without jerks, perform tasks.

Consider the lessons from this unique effective gymnastics, which have become widespread:

1. Lay down on the floor, put your hands along the trunk. Raise your right foot 15 cm from the floor and hold it in this position for 30-40 seconds. Then slowly return to the starting position and relax. Repeat the same action on the left. Exercise should be performed without turning the torso, without tearing off the stomach, hands from the floor. It is very important that the knee, hip joints, and not the muscles of the abdomen and back tighten. Such exercise is performed only once a day with each leg, and after that should rest for at least 5 minutes.
2. The same exercise is performed dynamically: lift up one leg, hold it for 1-2 seconds and smoothly lower, repeat the movement 10-12 times. Then do the same with the second limb. Be sure to keep the housing's immovable position when performing. Rest - 5 minutes.
3. Perform the exercise in the same way as the previous one, but only with a bent leg in the knee at an angle of 90 degrees.
4. Raise both feet 15 cm from the floor and smooth them apart, and then connect. Repeat the motion up to 8 times.

All types of gymnastics that Dr. Evdokimenko is developing are worth doing, only considering all the recommendations, rules.

If these are not respected, the effectiveness of exercise is markedly reduced, and the result may not be achieved.

Therefore, consider a detailed video that demonstrates how to do the exercises recommended by the doctor Evdokimenko:

Therapeutic exercises of Sergei Bubnovsky and its benefits

Doctor of Medical Sciences, Professor Bubnovsky Sergei Mikhailovich developed a special adaptive gymnastics for diseases of arthrosis.

These exercises are not easy to perform, and the patient should have a good physical form, but according to the scientist and his patients, the result will not take long.

The most popular exercises Bubnovsky-classic push-ups from the floor.

They are done 5-10 times, keeping the back straight, without bending it. The body must move in the same plane, then the exercise is performed correctly. After completing this lesson, you need to clear the lungs, for this:

• Sit on your knees, lowering your heels to the floor.
• Raise yourself slightly on your toes and with your arms up, inhale so that the breath is delayed.
• Then abruptly drop on the heels, bending the limbs.
• Say on exhalation a loud "HA if this sound was low, then the exercise is considered to be performed correctly.

All types of physical therapy are similar to each other. They are carried out in standard position and with the same recommendations.

But Bubnovsky's gymnastics is not similar to the total mass of exercise therapy, it has its own characteristics and is performed by many patients with arthrosis of the hip joints.

Watch a video that demonstrates 20 basic physical exercises for a quick recovery through the Sergei Mikhailovich system. If you download this lesson to your computer, then you can easily perform all tasks correctly.

A source: http://vrachmedik.ru/48-uprazhneniya-dlya-tazobedrennogo-sustava-pri-artroze.html

Therapeutic exercises for arthrosis of the hip joint

Back and joint health »Miscellaneous

With age, the freedom of movement in a person decreases. This especially applies to those who suffer from various joint diseases.

At the same time, any movement causes pain, stiffness is felt and the probability of injury is high. The most problems are arthrosis of the hip joints, or coxarthrosis.

Many patients with advanced form of the disease are forced to constantly take strong drugs, and any movement is still accompanied by pain.

This is especially important with coxarthrosis, because without proper treatment, the disease leads to the destruction of the joint and disability.

Functions of exercise therapy

LFK and dosed physical exercises are necessarily included in the complex treatment of coxarthrosis.

One medicine can not cure such a disease, without special exercises, the destruction of the joint will continue. Therefore, exercise therapy is prescribed at any stage of the disease.

Gymnastics with arthrosis of the hip performs such functions:

1. strengthens the muscles and ligaments that protect the joint from damage;
2. improves blood circulation;
3. accelerates metabolism, reduces body weight, which is very important for reducing the burden on the joints;
4. helps to gain confidence in movements and prevent injuries;
5. reduce the risk of developing tumors, osteoporosis, diabetes and heart attack.

Who can not do gymnastics?

All exercises with coxarthrosis are selected strictly individually. The specialist takes into account not only the specifics of the development of the disease, its stage, but also the patient's state of health. There are diseases in which any physical activity is contraindicated:

• a hernia of the spine or groin;
• severe pathology of the heart;
• high degree of hypertension;
• exacerbation of coke.

In addition, it is impossible to deal with increased pressure, especially intracranial, at high body temperature, exacerbation of any chronic diseases and infectious diseases. Undesirable exercises for women in critical days.

Physiotherapy in coxarthrosis should be conducted under the supervision of a specialist

Rules for doing exercises

It is very important to observe certain rules in order to exercise physiotherapy. Otherwise, occupations can damage joints and lead to injury.

The main rule of exercise therapy for arthrosis of the hip joints is gradualness, the load needs to be increased, not allowing the appearance of pain.

Another rule that all patients should remember is that they need to be engaged regularly. Only daily loads will help the joint to restore mobility.

In addition, when practicing, you must follow other rules:

1. It is possible to be engaged only in the period of remission, when there are no pains;
2. before classes it is necessary to warm up the muscles;
3. the initial position before exercise should not increase the load on the joint;
4. every exercise must be performed smoothly, sharp movements are unacceptable;
5. between different exercises it is necessary to maintain a pause to rest;
6. the total time of lessons should not exceed 30 minutes;
7. it is necessary to control the heart rate and avoid excessive load;
8. after performing all exercises it is desirable to make a light self-massage of the hips and the area of ​​the joints.

What exercises can not be done with coxarthrosis

When hitting the hip joint, many exercises are contraindicated:

• squats;
• rotational movements in the hip joint;
• long walking;
• Jumping;
• cycling or exercising on a stationary bike;
• sharp movements that lead to increased strain on the joint.

Exercises are performed mainly from the prone position

How to practice

Complex exercise therapy should be developed by a specialist, taking into account the individual characteristics of the disease and the overall health of the patient.

First, classes are held in a medical institution, then you can do exercises at home.

But it is necessary to comply with all the rules and recommendations of specialists.

To practice at home, you need to have a special hard mat, since most exercises are performed lying down or sitting on the floor. You will also need a stable chair with a backrest. For self-study, use only those exercises that are recommended by a specialist.

What exercise is most useful

In coxarthrosis, especially in the initial stages, the measured physical load is very important.

In addition to a special complex LFK, you can engage in various sports. Excludes only professional sports, jumping and lifting weights.

Very useful are such physical activities:

1. swimming;
2. skiing;
3. yoga;
4. walking tours.

The best exercises with coxarthrosis

• Lie on your stomach and relax. It is necessary to slowly lift one leg and slowly lower it. The same is the other foot. Then you can complicate the exercise: hold your foot in the raised position for a few seconds, lift the knee bent in the knee, raise both legs and raise them, and then bring them together in weight. The number of repetitions can be increased to 10.
• Lying on the back, bend one leg in the knee. The other leg slowly bends and pulls up to the chest, then straightens and sinks to the floor. Do the same with the other foot.
• Lie on your back, bend your knees and put them on the width of your shoulders. Leaning on the shoulders and legs, it is necessary to raise the pelvis upwards.
• Sitting on the floor, you need to move forward or backward, using the gluteal muscles for this. Movement should be accompanied by intense vibrations bent at the elbows by hands.
• Sit on a chair. Lean forward, trying to reach the toes. Avoid the appearance of pain. Repeat the exercise up to 10 times.
• Sit on a chair, legs slightly dilute. Lean forward and rest on elbows in the inner thighs. Further, the body swings from side to side.
• Become one foot on a low stand, with your hand to hold onto the wall. Perform swings free leg back and forth. Exercise is slow. The number of repetitions is up to 15 times.

Exercises are performed at a slow pace, not allowing pain

Yoga with coxarthrosis

Most exercises in this system are static. But they are very effective for various diseases of the spine, especially if the movements cause pain. It is such a healing gymnastics that helps to strengthen muscles, improve blood circulation and restore joint mobility.

1. Sitting on the floor, legs slightly dilute in the sides. Bend over, trying to reach the toes. In this position it is necessary to remain motionless, as much as possible - up to 1 minute.
2. A more complex exercise is called a "tree". Sitting on the floor, pull one leg forward, and the other bend at the knee and put it on one side, resting on the hip of the second leg. Sit motionless for about a minute.

Return freedom of movement with coxarthrosis is not easy. It is necessary to make a lot of efforts, to show patience and perseverance. Each exercise should be carefully done so as not to harm yourself.

A source: http://MoyaSpina.ru/raznoe/lechebnye-uprazhneniya-artroze-tazobedrennogo-sustava

Features of gymnastics for arthrosis of the hip joint

A lot of articles are devoted to hip joint diseases, telling about the causes of their appearance, how these diseases can be treated.

Today we intend to talk about one important composite hip joint treatment that can help people with already delivered diagnosis, and also for preventive purposes, thereby avoiding such a disease in the future, predisposed to such a disease joints.

The essence of gymnastics for arthrosis of the hip joints is contained in the load distribution. Precisely prescribed by the physiotherapist exercises sparing character affect the restoration of cartilaginous tissue, eliminate pain in joint joints.

For people who have arthrosis of the hip joint, they are prescribed medical training. The selection of exercises takes place in such a way that the strengthening of the ligaments of muscles is maximum, while not exerting an effort on flexion-extension.

Rules for performing gymnastics

There are several definite rules for performing gymnastics for arthrosis of the hip joint:

1. Gymnastic therapy for the patient, should be sufficiently active, have a negative impact on articular cartilage should not. To conduct medical training should be daily, they help to provide the joint with the necessary blood supply and give elasticity;
2. Gymnastics for arthrosis of the hip joint suggests finding the most acceptable initial position, which allows to reduce the physical load on the affected joint. Little by little you can increase the load on the joint by increasing the number of exercises and the multiplicity of repetitions;
3. The physiotherapist, prescribing exercise therapy for arthrosis of the hip joint, intentionally assigns exercises for individual patients with a dosed joint load. In the area of ​​the ankle, a special cuff or a rubber tourniquet is fixed. Such exercises are performed at a slow pace in order to avoid an expansion of the amplitude of movements;
4. The breathing process in performing the exercises is arbitrary;
5. After performing each exercise, you need to raise your hands upwards, taking in a breath, lowering them downwards, making an exhalation. This we relieve the body of stress.

Carrying out physiotherapy exercises with arthrosis of the hip joint, the muscles warm up, to relieve great tension in the end, it is recommended to do a small self-massage of the hip and thigh muscles. It will be enough to use different types of industrial massagers, they are sold in the pharmacy chain or shops.

Examples of complexes of exercise therapy

It is therapeutic gymnastics that is necessary for any stage of the disease. Below are examples of the most common exercises in exercise therapy for arthrosis of the hip joint:

• Take the position lying on your stomach. On each side to extend arms, the position of the legs should be straight. Slowly start lifting the leg in straightened condition. From the floor raise about 40 cm apart, then hold the limb in the suspended state for 30-40 seconds. After not hurrying, lower the leg and take the starting position. Do the same with the other leg. More than once such an exercise should not be performed, due to high stress on the gluteal and hip muscles;
• After completing the first exercise, you need to release muscle tension. It is necessary to do the same task at a faster pace. Alternately raising each 40 cm from the floor, each straightened leg should be kept at the top point only 1-2 sec. The number of ascents for each lower limb must be at least 10;
• Lie on your stomach, stretch your arms along the body. One of the limbs to bend in the knee so that a right angle is obtained. The other limb should be straight. This exercise is similar to the first. After raising the knee at right angles, strain the muscles, that is, fix the position on more for a long period of time, then with subsequent exercises unload the muscles with more fast tempo. The extremities alternate. The number of exercises in the unloaded state is 10, in the stressed one - 1;
• Remaining in the previous position. Extend the limbs, hands along the torso. Simultaneously lifting both feet to a height of 40 cm from the floor, at the highest point to keep them and gradually begin to breed the sides. As far as possible the possible breeding, without hurrying to bring them back and take the initial pose. Run 10 lifts and dilutions;

• Lie on one side, bending the knee of that leg, which is below, under the knee, the upper leg is in the straightened state. Straight leg raise about 45 degrees and briefly hold in this position, then slowly return it to its original position. Relax. Turn to the opposite side and carry out similar movements with another limb;
• Sit on the floor, lower legs straighten. Start to run the slopes forward, trying to hug the feet or touch the toes, the knees should be straight. Such an exercise is carried out once. Helps improve the blood supply of the limbs, disappear convulsions in the thighs and lower back, provided that the performance is continued for a long period.

We remind you that we gave an example of approximate gymnastics, it can differ from that which the physiotherapist will appoint you.

Taking into account the peculiarities of the organism, accompanying diseases, gymnastics will be developed for you individually.

The main thing in exercise therapy for arthrosis of the hip joint is not to overdo it.

When the pain intensifies, it becomes unbearable and you have been diagnosed with arthrosis of the second degree hip joint, do not despair. This is not a verdict, it's just a diagnosis.

The second degree is one of the initial, although it gives a lot of unpleasant sensations.

Turning to a narrow specialist for such a disease, you will develop gymnastics for arthrosis of the hip joint of the 2nd degree. Carrying out all the exercises correctly, you will make your life easier. Salsa, of course, do not dance, but the waltz can easily be overpowered.

Author's methods of exercises for arthrosis of the hip joint

Gymnastic exercises in the treatment of coxarthrosis are one of the available, simple and low-cost methods in the fight against dystrophy of the hip joints caused by osteoarthritis. At present, there are a lot of authorial complexes.

Briefly describe it. Doctor S.M. Bubnovsky, observing patients, has developed a number of exercises, they have a curative effect on the musculoskeletal system.

Such medical training allowed for a long period the muscles of the hip joint to maintain its own flexibility.

Initially, the body prepares (carry out adaptive exercises), then free to go to the main training sessions, while increasing the load.

Adaptive exercises for the hip joint according to Bubnovsky SM

Do every exercise breathing exercises should be at least 20 times.

1. Sit on your heels, relax, prepare to perform breathing exercises. The fulfillment consists in the following: in a circle, start moving with your hands and inhale. At once with a sigh it is necessary to rise from heels to knees straightening a body. Exhaling, we return to the original position;
2. Put your palms on your stomach. Close your lips tightly, starting to exhale through them to emit the sound of "PF
3. Lie down on the back, hands to remove by the head, limbs bend in the knees. When there is exhalation, tear the body from the floor on a sigh, go back;
4. Lie on your back, put your hands behind your head, bend your knees. Exhaling, raise the pelvis as high as possible, trying to move the knees at the same time;
5. Take a horizontal position on the back, making an exhalation, try simultaneously to close the elbows and knees at one point above the level of the navel;
6. Lie on one side, hand on the floor. Try to group, pulling your knees to the chest.

Having carried out such preliminary gymnastics it is necessary to start the basic medical training.

Basic medical training

The first five gymnastic tasks, presented below, are performed lying on the back.

• Lower extremities extend, slowly, begin to bend the leg in the knee, trying not to tear it from the floor. As soon as you bend the knee as much as possible, slowly straighten it, and take the original pose. Do the same with the opposite leg;
• Part of the body from the buttocks to the head lift above the floor and after a while lower it;
• Bend the legs in the knees, hands alternately begin to pull them to the torso. Do not hold for long, then return to the starting position;
• Begin alternately to make small strokes with your feet, you can not bend at the knees, the height of the ascent is 20-30 cm;
• Straighten the legs, then lift one of the lower limbs to a height of 20-30 cm, briefly holding it above the floor in a hanging position, then slowly lower it. With the opposite leg, do a similar movement;
• Sit on a chair, stretch your legs, make a slope forward, trying to touch the feet with your fingers;
• Get up and start swinging first with one foot, then the other. Waves are drawn to the sides, forward-backward;
• Sit on the floor, hands grip the soles with a strong lean forward.

Correctly picking up a set of exercises and stress, having mastered the rules of breathing, the result will not keep you waiting. We can assume that if you really want, you can dance salsa without ceremony. I wish you success.

A source: http://zdorovie-sustavov.ru/osobennosti-gimnastiki-pri-artroze-tazobedrennogo-sustava.html

Gymnastics for arthrosis of the hip joint: what exercises to perform

Before increasing the number of types of exercises, consult a specialist

Therapeutic gymnastics with arthrosis of the hip joint is designed to reduce the manifestations of pain, to strengthen the periarticular ligaments and groups muscle fibers involved in the pathological process, and also to stop the degenerative deformation of the cartilaginous surfaces the joint. Exercises are selected only by the treating specialist, which necessarily takes into account the stage of development of pathology, general health and possible contraindications.

Gymnastics for hip joints with arthrosis consists of movements performed from different initial positions of the body that exclude stresses with stress on the joint during its bending and extension.

The alternation of static and dynamic stresses, with the amplitude of the borderline appearance of pain, leads to the emergence and consolidation of compensatory mechanisms, but this will take up to six months of regular training Exercise therapy.

Rules and Contraindications

By dropping extra pounds, you can significantly reduce the burden on the affected joint

Special gymnastic exercises for arthrosis of the hip joints will have a significant effect if you adhere to the following recommendations.

Instruction:

1. Classes should become a habit and become daily. Charging for arthrosis of the hip joint activates the blood supply and prepares the affected joint for daytime work. The same complex, but performed in the evening, will relieve the pain and allow an 8-hour sleep without aggravating consequences.
2. Exercise is temporarily delayed, if a person falls ill, his temperature or blood pressure rises. It is contraindicated in case of exacerbation of chronic pathologies. However, as soon as the acute period of the disease has passed, it is necessary to immediately resume gymnastics, dosing the load for well-being.
3. In the lesson include such exercises, the initial position of which does not load the affected joint. The increase in loads is due to the number of repetitions, as well as the total number of exercises. The price of illiterate dosing of stresses is exacerbation of pathology, intensification of pain syndrome and, at least, "rollback" to the beginning of treatment.
4. Since breathing during the execution of special exercises is carried out arbitrarily, the beginning and end of each of them should be accompanied by a deep breath and exhalation, and between them you need to insert the exercises of classical respiratory gymnastics.

The elastic band and strands are used to increase the load on the affected joint

Exemplary complex of gymnastic exercises

This complex of therapeutic gymnastics with arthrosis of the hip joint is recommended by a rheumatologist P. AT. Evdokimenko. This article is not published, but almost every exercise is selected photo.

Exercises, lying on the stomach

Alternate lifting of straight legs

The exercise consists of two parts.

First, perform a static hold:

• Take a deep breath and exhale.Lift, without bending at the knee, one leg up. The primary distance from the floor to the heel is 8-15 cm. In the future, raise the limb can be higher. Hold this position for 35-45 seconds, making sure that the raised knees and feet "look" exactly on the floor. By the way, you can not pull the sock.
• Gradually lower the limb to its original position. Rest, relaxing all muscle groups.
• Repeat the same retention of the other leg.
• With your foot on the floor, rest, preparing to perform dynamic movements.

Secondly, make smooth flops:

1. Raise one leg with the maximum possible amplitude. Quit when the leg is at the top, and count to three. The leg should not only be straight in the knee, but not turned upside down or inside. Lowering your foot to the floor, you need to completely relax. The number of repetitions of "flies with a delay from 8 to 10, but the initial number may be smaller.
2. Rest for a minute another, concentrating on breathing.
3. Repeat the slow "mahi with holding" the other foot.
4. Exercise is considered to be performed only after the final 1-minute relaxation.

Hold and turn-by-turn swings back with legs bent at the knees

Angle of flexion in the raised knee joint can be in the range from 90 to 110 degrees

This exercise is also performed at first statically, and then dynamically:

• Lift one leg back, bending it in the knee. Quit for 25-45 seconds. The height of the knee above the floor should be such that the pelvic bones do not come off the surface. Do not turn the raised limb outward or inward.
• Rest for a few seconds and hold the other foot.
• Now smoothly make 8-12 lifts with the "first" leg. In the extreme points - on the floor and above, stop and count to 3.
• Repeat an equal number of flies with the other leg.

Breeding the lower limbs in a pose Grasshopper

This exercise is a variation of the classic asana yoga - Shalabhasana

1. In contrast to the top position in the photo, put your hands along the trunk;
2. Without bending the knees, raise both legs upwards by 10-30 cm;
3. symmetrically spread your legs, count to 2, and connect them back;
4. execute a contract from 8 to 12 such information-breeding, without lowering your legs to the floor.

Exercises carried out lying on the side and back

The following two exercises are performed in the complex.

Lifting a leg, lying on its side

During the ascent, the knee and the foot do not turn out, but the toe does not stretch

• Raise the leg to the side-up by 40-45 degrees. Quit for 25-45 seconds, without forgetting to rhythmically breathe. Return the foot as slowly and smoothly as possible.
• Turn around on the other side, and perform the statics for the other leg.
• Turn around again. Raise an even foot, but now, make 8-14 turns in the ankle inside and out.
• Repeat the "ankle bends" on the other leg. Remember that sharp swivel movements, even in the ankle, can injure the patient's hip joint.

"Bridge"

Asana Seth Bandhasana also needs to be done in static, and then in dynamics

1. Take the initial position as on the upper fragment of the photo (the feet stand on the width of the shoulders). Lifting the pelvis up, ask a relative to control the height of the climb - hips and back should make one straight line. Freeze in the position of the Bridge for one or one and a half minutes.
2. Lower your buttocks to the floor, catch your breath.
3. Now perform 12-16 pelvis lifts. The pace of movement is slow, and at extreme points, do not forget to die and count to three. When lifting, inhale, and when lowering, exhale.
4. At the end of the exercise, just lie with your legs bent, waiting for complete muscle relaxation and recovery of heart rate.

Block of exercises from coxarthrosis, performed by sitting

The task of the next exercise is to stretch and relieve tension from the long muscles of the back, buttocks and back of the hips. After a month of daily one-off exercise, your slope will increase by 2 times, which in turn will help relieve spasms from the muscles of the waist, buttocks and thighs.

Forward slope

Asana Yoga - Pashchimotanasana

This slope should be kept as long as you can. Ideal is a 3-minute asana hold.

Try to get closer to the correct implementation, which is demonstrated in the photo.

If the flexibility of the spine is not enough to even reach out to the toes with your hands, apply an improvised object, for example, a tape, passing it through the middle of the feet.

Flexion of a sore leg

In the starting position, sitting on the floor, lean against the wall. Do not bend your back. Legs dilute symmetrically:

• Bend the "sick" leg, and rest your sole on the floor. Tilt your knee towards the other (inside) until the ultimate stress that does not cause a feeling of pain.
• Having held your breath on inhaling (8-12 sec), strain the muscles of the bent leg, trying to return it to the "flat-bent" position, and resist this movement with your hands. Then, after relaxing the muscles, count to 15, while keeping the knee in a tilted position inside. This retention should be repeated several times, controlling the sensations in the joint.
• Straighten the knee and rest for 1 minute, tapping the back surface of the straight legs on the floor, slightly bending the knees.
• Now, grasp the knee and pull it on yourself until the moment of discomfort in the hip joint. Let's stand in this position for one, two minutes. If the pain syndrome still arose, then immediately end the retention - you overdo it. The next day, be careful with the selection of tension.

Holding the straight leg sitting on a chair

In this position, patients with coxarthrosis, to pull a sock is not necessary

Sit on a chair, so that half the hips are on weight, straighten your back:

1. Unbend the knee of one leg and lift the hip with the maximum amplitude;
2. hold the position from 35 to 60 seconds;
3. Returning to the starting position, take a rest;
4. hold the other foot;
5. repeat the exercise several times.

With degenerative-dystrophic lesions of the hip joint, all the sessions of physiotherapy exercises end in the same way - the self-massage of the affected hip is performed (see Fig.

Massage of the joints is the key to their activity and health). You can rub warming ointments or creams. Vigorously rubs only the lateral and front parts of the thigh.

Direction of massage movements - from the knee to the side of the affected joint.

Self-massage is better to spend sitting. Nevertheless, if it is performed standing, then the back surface of the thigh massaging movements, still not worked out. The massage ends with an easy one-minute stroking from the knee to the groin.

Individual training with an aqua instructor, under the guidance of a physician LFK

And in conclusion, it should be clarified that patients suffering from arthrosis of the hip joints should not confine themselves to occupations at home.

Effective therapeutic results are given by exercises performed on special simulators in gymnastics rooms.

Visiting the same pool, for the purpose of usual swimming and practicing special therapeutic aqua aerobics, should become a lifelong norm of life.

A source: https://vash-ortoped.ru/lechenie/lechebnaya-fizkultura/gimnastika-pri-artroze-tazobedrennogo-sustava-45

Gymnastics and exercises for pain and arthritis of the hip joint

Gymnastics in diseases of the joints (arthrosis, coxarthrosis) is one of the effective ways to preserve their mobility and not become an invalid.

The patient should remember that during acute pains, it is not recommended to do any, even the most simple, exercises.

It is necessary to remove the inflammation and then proceed to charge.

Diseases of the hip joints

Coxarthrosis (or deforming arthrosis) is the most common pathology of articular femur surfaces.

It occurs due to micro-injuries (unsuccessful falls or bruises), excessive loads (in particular, overweight), arthritis, causing secondary arthrosis, aseptic necrosis of the hip joint, prolonged stress and emotional restraint.

The task of exercise therapy is to remove the restriction of mobility (as far as possible), to reduce pain, to strengthen atrophied muscles of the thigh.

Gymnastics is stopped at the first sign of pain.

Gradually, the load is increased. The patient should keep a diary and record all the improvements / worsening of his condition. These records are analyzed by the attending physician to adjust treatment methods and add / remove certain types of exercises.

If your body is able to withstand longer occupations and does not experience pain, then the duration of training can be gradually extended.

Of the large complex of therapeutic gymnastics for the hip joints with arthrosis and coxarthrosis, 5 exercises are allocated, which you can do even without consulting a specialist. Three of them are carried out in a lying position, one sitting and one standing, as well as exercises by Evdokimenko.

Exercises in a lying position

To perform these exercises you need a gym mat, a rug or a blanket. Ventilate the room and relax:

1. Lay down on the floor, hands are straight along the body. Bend your legs in your lap. The main goal of the exercise is to increase the mobility of the hip joints to the right / left. Slowly spread the knees to the sides, but do not lead to painful sensations. Then connect. Repeat at least 5 times (the maximum depends on your condition), trying to increase the deflection angle by at least a centimeter each time.
2. Try to make a pendulum of each of the legs. The starting position is similar to the first exercise. The legs are straight. Raise one leg without bending it in the knee, and start swinging it from side to side (like a pendulum). Do the same manipulations with the other leg. If physical training allows, you can raise both legs and do an exercise scissors (right foot goes left, left to right, then vice versa).
3. The starting position, too. Raise one leg up and stretch the heel to the ceiling. Do it at least 10 times. Repeat with the other leg.

Exercise in sitting position

To perform this exercise, you will need a comfortable, firm chair. Sit on it, back straight, hands along the body, legs together.

Now bend forward and get your fingertips to the floor near the feet. The minimum number of repetitions is 10.

Exercise should bring a feeling of tension and work, but in no case is pain.

Exercise in a standing position

With coordination exercises, carefully monitor your health, at the slightest sign of dizziness, stop immediately and sit down.

It will take a chair and a small steady eminence. Stand on him with one foot, hand hold the chair. Do swings forward / backward with your free foot. The minimum number of repetitions is 10 (it is possible less on well-being). Repeat the flies with the other leg.

Now you can lie down on the floor and relax. Therapeutic gymnastics gives a good result with arthrosis only with regular exercises.

Exercises for hip joints by Evdokimenko

A well-known rheumatologist and psychophysiologist, Pavel Valeryevich Evdokimenko, developed his system of exercises. It allows you to properly pump the leg muscles and develop hip joints, which are affected by coxarthrosis.

Even in difficult cases, Evdokimenko can restore patients the joy of independent movement, using their methods of treatment. The complex includes 11 exercises, most of which are performed in a sitting or lying position. Here are some of them:

• Spread the rug on the floor and lie on it with your belly. Connect your legs together, and stretch your arms along the body. Tear one foot off the floor (as far as you can), hold it at the top for 5 seconds and lower it. Repeat at least 5 times. Do the same with the other foot. It is important to lift the leg with the help of only the hip muscles, and at the time of lowering completely relax it. For joints affected by coxarthrosis, it is very important to have a powerful muscular corset that would support them, reducing the load on the cartilage.
• Continue to lie on your stomach in the same position, only one leg, bend as far as you can, in the knee. Now tear it off the floor and stay at the top point for a maximum of a minute (minimum - half a minute). Then the leg goes down and the entire body relaxes. Similarly, work with the other leg.
• Turn over to the right side. You bend the left leg in the knee, pull the right leg and lift it. It is necessary to keep it on weight for about half a minute. Lower and completely relax. Repeat with the other leg.
• Mirror reflection exercise number 3. You need to lie on your right side, but you'll have to bend your right leg, and pull out your left leg. Raise the direct leg of the degrees to 35.40, stay at the top of the seconds for 30 and lower. Turn over and work with the other leg.
• This exercise can be performed in two different ways - in static and in dynamics. For a static posture, one time is sufficient for 1 minute (or less, depending on the condition). Lie on your back, hands stretch along your hips. Again, work with your legs. They need to bend and spread their knees to the width of their shoulders. Now lift the pelvis and stay at the top point for about 60 seconds. Go down to the floor and relax. In the dynamics you need to stay at the top point for just a couple of seconds. Repeat the exercise in the dynamics of 10 to 15 times.
• Sit on the floor, back straight, legs together, toes look at you. Throw a towel around your feet and grasp your ends. Breathe in and start bending forward. Having reached the maximum, relax as much as you can and exhale. Hold in this position for about a minute and start bending over again, helping yourself with your hands (slowly pull yourself forward). Once again, stay for a minute and relax. At this point, try for 10 seconds to strongly strain the hip muscles, and then relax. And once again, stretch forward, helping yourself with a towel.

Exercise exercises are performed once a day. Regularity is very important. In a few months you will be able to completely relieve tension from the hind femoral muscle and release the hip joint.

Osteoarthritis is cunning. Disease for a long time can go unnoticed, undermining your joints. To remove the body from balance can be excessive or unusual loads (for example, a long walk), injury (fall).

They are useful not only for patients with aching joints, but also for absolutely healthy people.

A source: http://MedOtvet.com/vosstanovlenie-sustavov/gimnastika-i-uprazhneniya-pri-bolyah-i-artrite-tazobedrennogo-sustava.html