Hip conditions in our Springfield practice are not as common as back or neck issues, but they do form a significant problem. Sometimes hip pain isn’t due to the hips at all, but a reflection of a problem elsewhere in the body. If you suffer from hip pain, it’s advisable to come in and see us so we can perform a proper examination and treatment plan for you. As well as therapy, we are likely to prescribe some stretching exercises to help with your hip pain and facilitate recovery better.
Before going into some exercises here, it’s important to understand the two types of muscle groups around the hips and what they do. They are known as the tonic and phasic muscles. Tonic muscles are the hamstring and flexor muscles. These tend to be tight and taught because they deal with helping to keep the body upright. The phasic muscles are your abdominal and buttocks muscles which don’t get used as much and hence tend to be weaker. So different exercise types for the two groups.
There are two types of muscles that help facilitate motion in our hips and lower extremities: tonic and phasic.
Tonic Muscle Stretches
Iliopsoas stretch:
- Stand up straight and bring one leg forward into a straddled like position.
- Rotate the same side pelvis so that it is square with the opposite side.
- Attempt to flatten the curve of the lower back by pushing forwards and rock the pelvis.
- Then move backwards to the opposite side to stretch again.
- Hold each position for 5 to 10 seconds before repeating on the opposite side.
Hamstrings stretch:
- Lying on your back, place your right leg against a door jam and have your left leg going through the doorway.
- Push into the door frame and hold for a few seconds.
- Get closer to the door frame and hold this position for a minute.
- Repeat on the other side.
Phasic Muscle Stretches
Abdominal stretch
- Lay on the floor and put both hands under your lower back.
- Keep one leg straight and bring the other so it is bent and foot flat on floor.
- Bring your chest up an inch or two and hold for a few seconds.
- Repeat until the abdomen is tired.
Buttocks stretch
Squeeze your buttocks together several times a day.
Another one is to lay on your back with knees bent. Raise your buttocks of the ground and push your heels into the floor and hold.
These are just a few exercises you can try to help your hip pain. If the pain increases or doesn’t improve, then stop and come in and see us so we can examine you properly.
In pain? Want a tune up? Call us today (908) 325 – 3000. We can treat and help you.
