SPRING HIP EXERCISES

Stretching and Strengthening Exercises for the Spring Hip

Iliotibial band stretch:

Standing. Cross the leg on the side you're stretching behind you. Place your arms above your head, clasping your hands. Lean sideways toward the side you crossed your leg behind until you feel a feeling of tightness. When starting the stretch, it's crucial to avoid pain. You should stretch only until you feel tension in the muscle and tendons, and then hold that position for a while until the tension subsides. With practice, you can extend the length of your stretch, but you should never feel pain. Switch legs.

Goals:

• Tension relief on the outer side of the hip.
• Stretching of the iliotibial band and tensor fascia lata muscle.
• Improving hip joint balance.

Glute and pyramidalis stretch:

Seated. Cross the leg you're stretching over the thigh of the leg you're stretching on the floor. Place your foot flat on the floor outside the knee of the stretched leg. Pull your knee with your hand toward the shoulder opposite the leg you're stretching until you feel a tightness. When starting the stretch, it's crucial to avoid pain. You should stretch only until you feel tension in the muscle and tendons, and then hold that position for a while until the tension decreases. With practice, you can extend the length of your stretch, but you should never feel pain.

Goals:

• Relief of gluteal and piriformis tension.
• Relief of piriformis syndrome.
• Improved joint balance and hip flexibility.

Standing Hip Flexor Stretch:

Stand facing a wall. Bend your knee and grab the ankle of the leg you want to stretch. Bring your heel toward your glutes and your knee back until you feel a stretch. When starting the stretch, it's crucial to avoid pain. You should stretch only until you feel tension in the muscle and tendons, and then hold that position for a while until the tension decreases. With practice, you can extend the length of your stretch, but you should never feel pain.

Goals:

• Relieve tension and stiffness in the front of the hip.
• Improve posture and prevent pelvic anteversion.
• Improve joint balance and hip flexibility.

Ejercicio de sentadilla en apoyo:

Stand with your back against a wall. Lower yourself by bending your knees and hips. Hold for 5 seconds.

Perform:

• 10 repetitions
• 3 sets daily

Goals:

• Muscle strengthening of the quadriceps, glutes, and hamstrings.
• Core stabilization.
• Improve postural control.

Floor Hamstring Stretch:

Lie on your back. Arms flat on the floor, parallel to your body. Flex one hip, raising your leg with your knee extended as far as possible until you feel a stretch. Support your thigh with your arms. When starting the stretch, it's crucial to avoid pain. You should stretch only until you feel tension in the muscle and tendons, and then hold that position for a while until the tension decreases. With practice, you can extend the length of your stretch, but you should never feel pain. Switch legs.

Goals:

• Improved hamstring flexibility.
• Lower back tension relief.
• Improved pelvic positioning and hip joint balance.

Side-lying leg raise exercise:

Lie on your side with the leg you want to stretch facing upward. Raise your leg straight, without bending it, about 30-40 cm. Hold for 5 seconds.

Perform:

• 10 repetitions
• 3 sets daily

Goals:

• Strengthening of the hip abductors, especially the tensor fascia latae.
• Improved pelvic and hip stability.

Bridge exercise with leg lift:  

Lying on your back, arms flat on the floor, parallel to your body. Knees bent, feet supported. Inhale and exhale as you raise your pelvis and align your thighs with your body. Lift one foot with your knee straight. Hold for 5 seconds. Return to the starting position and repeat with the other leg, leaning to the other side.

Performance:

• 10 repetitions
• 1 set daily

Goals:

• Strengthening of the core, gluteus maximus and medius, and hamstrings.
• Improved spinal posture.
• Improved pelvic stability.

Lying hip extension exercise:

Lying face down. Roll your lower abdomen. Extend one leg upward without bending your knee or rotating your hip. Hold for 5 seconds.

Perform:

• 10 repetitions
• 3 sets

Goals:

• Strengthening of hamstrings and gluteus maximus.
• Improved pelvic and lumbar spine stability.

Bridge exercise:

Lying on your back, arms flat on the floor, parallel to your body. Knees bent, feet supported. Flex your hips upward until your thighs are aligned with your torso. Hold for 5 seconds.

Perform:

• 10 repetitions
• 3 sets

Goals:

• Strengthening the gluteal muscles.
• Activation of the hamstring muscles.
• Core stabilization.
• Improved overall postural control.

Make an appointment with Dr. Jordi Jiménez. He will see you in the center of Palma de Mallorca and help you regain your quality of life.