Opening the hip joints: benefits for women, best exercises

The hip joints are the largest in the human body and less mobile, since they are tightly covered with inelastic ligaments and tendons, on which muscles are layered. If the joints are not developed, their range of motion will be limited. Exercises for stretching the hip joints, which you will find in our selection, will help increase flexibility and mobility.

5 reasons to do hip stretches:

1. You will get rid of stiffness and the feeling of “woodiness” in your body, which will give you real freedom of movement and new opportunities in mastering yoga or stretching.
2. You will learn how to perform transverse, longitudinal and other types of twine.
3. For women, this is an effective way to relieve PMS symptoms, as exercise improves blood circulation and metabolic processes in the pelvic area.
4. You will feel real ease of movement, and your gait will become graceful.
5. You will become calmer and more balanced, as stretching relaxes and relieves mental and physical stress.

How to stretch the joints in the pelvic area?

You can open the joints through exercises that move the pelvic bones apart. As a result, a fairly wide interarticular space is formed, where synovial fluid begins to be intensively produced. It nourishes the cartilage layer and smoothes out friction in the joint capsule.

The process of opening the joint itself is traumatic. Therefore, it is necessary to follow several rules in its implementation:

1. Before performing the exercise, carefully study each step. The instructions always provide detailed information about unexpected nuances that at first glance seem unimportant for a particular exercise.
2. Perform all actions gradually and slowly. This is the most important principle that will help you move forward without discomfort in your body. Rapid stretching inhibits the tissues ability to adapt naturally.
3. Stop if you feel significant pain. This indicates disturbances in blood circulation.

Make pelvic opening exercises regular and systematic. At least 2-4 workouts should be done every week.

The most effective exercises for stretching the joints of the pelvic area are presented in yoga.

Benefits of hip opening for women

• The hip joints and spine take on the highest load during life. In addition, the muscles of the legs and pelvis are the most frequently used, as well as the hip joints are almost the most mobile (immediately after the shoulders). That is why it is simply necessary to develop and strengthen them.
• Nutrition of the joints occurs during their movement. Regular work with the hip joints ensures the supply of components necessary for saturation and restoration of tissues.
• The functioning of the pelvic organs and reproductive system directly depends on the condition of the hip joints, among other criteria. Their lack of mobility can affect circulatory failure, which affects the health of these same organs.
• It is important for women to develop mobility in the pelvic area, especially in preparation for pregnancy and childbirth. Flexible and open hip joints will greatly facilitate the birth and recovery process.
• Maintaining joint mobility is also necessary to prevent various joint diseases.
• In addition, performing pelvic stretching exercises is a great way to increase your level of daily physical activity, which is especially important and relevant given the sedentary lifestyle of modern adults.

The need for TBS flexibility

Healthy joints must be mobile and have sufficient flexibility, since only in this state do they produce synovial fluid necessary to nourish cartilage and normal functioning of the lower extremities.

Lack of mobility of the hip joints entails:

• stagnation of blood in the pelvis, varicose veins, development of inflammatory processes in the area of ​​the urinary organs;
• the appearance of pain in the lower back;
• sexual dysfunction;
• arthritis, arthrosis associated with the destruction of the cartilage layer;
• limitation of limb mobility.

To develop joint flexibility, it is recommended to regularly perform special physical exercises. Women who are in the later stages of pregnancy are especially advised to perform such gymnastics.

How to prepare your joints for flexibility?

Yoga for the hip joints begins with the simplest asanas. As a result of an unhealthy lifestyle, people develop stiffness in joint mobility. Therefore, you need to start studying from a preparatory position. This way the body will strengthen and stretch to the required extent. The body will tune in to perform more complex asanas. There is no need to rush and force yourself. Otherwise, a sprain or minor injury may occur. You should not count on quick results.

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Below is a set of preparatory exercises that will make your joints more flexible.

1. Sit on the surface. Straighten your back and legs. Straighten your arms in front and bend over, clasping your calves with them. Try to tilt your body as much as possible. It is important that there is no feeling of overstrain along the spinal axis. Stay in the pose for a few seconds. Each time, try to tilt your body deeper without bending your knees. Start with 2-3 inclinations and gradually increase to six.
2. Get on all fours with your knees touching the floor. Gradually straighten your legs. Tension should be felt in the muscles of the thighs and calves. For more effort, place your heels on the floor.
3. Lie on your back and slowly raise one leg to a right angle with the body. Direct your gaze forward. Stay in the pose for about 12 seconds. When lowering your leg, maintain a slight tension. Then raise the other leg. Repeat 2–5 times.
4. Stand straight, spread your legs shoulder-width apart. Bend your left leg, lifting it off the surface, and grab it with your left hand. Pull your leg up as far as possible. Raise your right arm up, moving your head back, bend your neck. Repeat the same steps with the other leg. Do the exercise 3-5 times.
5. To warm up the hip joints you need to:

• Take a sitting position.
• Bend your left leg inward, touching your heel to the middle of your pelvis.
• Right - move back so that the inner part of the thigh touches the surface. Stay in the pose for a few seconds. Feel its comfort.
• Do the same actions with the right leg.
• Repeat 3-5 times.

Doing this exercise stretches the tiny muscles of the hip joint.

Difficulties may arise when performing preparatory exercises. Don't despair. Regular exercise relieves pain.

Rules for performing the opening of the joints of the pelvis and hip

The joints are opened with special exercises that can move the pelvic bones apart. This creates an impressive space between them, which allows the active production of synovial fluid. Its importance for a healthy joint is enormous, since it nourishes the cartilage layer and smoothes out friction in the joint capsule.

The process of opening the bone tissue can create injury.

How to open the hip joints so that this does not happen? To do this, it is important to familiarize yourself with the following rules:

• Before you start performing stretching asana on your own, you need to carefully study the methodology for doing it. Pay attention to the nuances of the exercise.
• Do each action gradually, without haste. This method will help you improve little by little without feeling much pain, and if you do the asana quickly, the tissues will not be able to adapt naturally.
• If you feel severe pain, you should stop. This means that blood circulation is impaired.
• The main thing is the systematicity of the exercises. It is necessary to conduct from 2 to 4 workouts per week.

Yogic asanas most productively open the hip joints.

Safety regulations

• Always warm up
  before stretching exercises: take a few dozen quick steps in place, raise your arms and bend your torso to the sides. It's even better to stretch after endurance exercise or strength training.
• Mild muscle and joint discomfort after stretching is normal, but exercise should never cause pain
  .
• Never make sudden movements
  when stretching - move gently, smoothly and do not stretch more than your body allows.
• Stretching at least three to five times a week
  .

The essence of physical training

The main problem that activates the process of destruction of the hip joint is a decrease in the amount of synovial fluid. The glands of the shell of the same name, lining the articulation cavity, are responsible for its production. As soon as there is less synovial fluid, the mobility of the articular surfaces is impaired and the friction between them increases. This leads to a narrowing of the joint space, which in severe situations completely immobilizes the patient. This is how arthrosis of the hip joint occurs.

This is a real image of the femoral head with stage 2-3 arthrosis. Look carefully and think, will gymnastics help in this case?

Medicines can slow down the progression of the disease, but the process cannot be stopped. At an unfavorable moment, arthrosis will lead to serious pain, which will significantly affect the quality of life. However, even at the moment when it becomes clear that endoprosthetics surgery is no longer possible, therapeutic exercises will prove extremely useful for improving the functioning of the joint, both before and after surgery.

The effect of exercises carried out at home is as follows:

• stimulation of blood flow around the damaged joint;
• restoration of muscle performance and prevention of muscle atrophy;
• stimulation of the glands of the synovial membrane due to intensive blood supply;
• reducing the progression of arthrosis;
• stretching and mobilization of the ligamentous apparatus;
• general strengthening of the body and immune system.

After any gymnastic exercises, the mood improves, which leads to an increase in a person’s ability to fight the disease.

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A network of blood vessels that supplies tissues with useful substances that promote rapid regeneration of the cartilage surface.

However, not only the psychological factor influencing the patient plays a role in activating restoration processes in the hip joint. There are also quite tangible changes that the patient will feel after treatment through regular exercise. These include:

• increased range of motion in the joint;
• pain relief;
• increased strength in a limb;
• easier walking;
• reduction in the frequency of colds;
• improving quality of life.

Although gymnastics will not radically change the situation, the joint will still have to be replaced with prosthetics; it will help reduce rehabilitation time and speedily restore motor activity in the postoperative period. This will be possible thanks to developed muscles and well-developed tendons, as well as stable blood flow in the hip joint.

There are many options for gymnastic exercises done at home. But the effectiveness of their treatment is completely different. The most relevant training is that proposed by a professional exercise therapy instructor, as well as the classic methods of Evdokimenko and Bubnovsky. A video of classes with a physical therapy specialist clearly shows the optimal set of exercises.

Minimally invasive endoprosthetics in the Czech Republic: doctors, rehabilitation, terms and prices. Find out more

List of exercises according to Evdokimenko

The author offers 10 of the most relevant exercises that will help quickly stabilize the joint. In total, the therapeutic gymnastics course includes more than 50 different exercise options, but Pavel Evdokimenko believes that it is impossible to do without the dozens of the most significant. The entire list of exercises for the treatment of coxarthrosis is presented below.

• Leg lift. A simple exercise that is performed at a slow pace. You need to start with the affected joint. Standing on a hard surface, you should raise your leg bent at the knee. Then hold it for 45 seconds, then slowly lower it. Repeat with the healthy leg. The frequency of execution is 2 times a day.
• Dynamic leg raises. Repeat the first exercise at a fast pace. You need to hold your leg suspended for no more than 2 seconds. Number of repetitions – 15. Multiplicity – twice a day.
• Lying leg raises. Starting position – with your back on the floor, legs slightly apart. You should slowly raise the limb bent at the knee and hold it for 60 seconds. One-time execution is enough. Then repeat at a dynamic pace, at least 15 times with each leg.
• Leg raises and extensions. The exercise is suitable only for trained people. While lying on your back, you need to raise your closed limbs, without bending, up, hold in this position for 5 seconds, then spread them apart without lowering them. Close your legs and place them on the floor. Repeat at least 7 times.
• Lateral leg raises. Starting position – lying on the right half of the body. The legs are one on top of the other. You should raise your left leg, hold it for 10 seconds, then lower it. Repeat 10 times, then roll over to your left side and do the exercise with your right leg.
• Lateral foot lift with rotation. Starting position: lying on your right side. The straightened left leg must be raised up as high as possible, and then rotate the foot clockwise. Lower the limb, repeat 10 times. Then turn over onto your left side and do the exercise with your right leg.
• Lifting the pelvis. Lying on your back, with your knees bent, you should rest your elbows on the floor and lift your buttocks above the surface with the strength of your limbs. Hold in this position for 20 seconds, then lower. Repeat 10 times. If you have physical capabilities, the speed of the exercise can be increased, as well as the number of approaches.
• Long lean forward. Starting position – sitting on the floor, legs straightened as much as possible and spread no more than 10 cm wide. The essence of the exercise is to reach your feet with your hands, pull your body forward and remain in this position for 1 minute. Daily exercises stretch the ligamentous apparatus. The frequency of execution is only 1 time per day.
• Seated leg raises. Starting position – sitting on a chair. The legs are lowered down and bent at the knee joints. It is necessary to raise the limbs one by one to the maximum possible height, but holding for no more than 5 seconds. The repetition rate is at least 15 times with each leg.
• Knee bends. This is a slightly difficult exercise to understand, but it’s easier to do it step by step. To begin, take a sitting starting position with your back against the wall. Legs are straightened as much as possible and spread shoulder-width apart. The next step is to bend the sore leg at the knee joint, but do not lift the heel off the floor. Then reach the knee joint with your hands and smoothly, rocking it a little, try to bring it as close as possible to the healthy leg. There will be discomfort in the hip joint, but then you should relax and contract the thigh muscles. The pain will go away quickly. Repeat up to 10 times once a day.

All exercises are done daily, so it is important to set aside time and not miss classes. Within a month of training, tangible results will appear. If you need to undergo hip replacement surgery, then this duration of the course of exercises is sufficient for excellent preparation for surgical manipulation. If, on the advice of a doctor, endoprosthetics can be postponed, then classes should be continued for up to six months. The ideal option is one in which daily training is done for life. A video of all of Pavel Evdokimenko’s exercises will give a clear idea of ​​the technique for performing them.

Minimally invasive endoprosthetics in the Czech Republic: doctors, rehabilitation, terms and prices.

Find out more

Features of the exercises

When training independently at home, it is recommended to follow the following rules:

1. First study the technique of performing the asana.
2. All techniques should be carried out slowly.
3. If painful symptoms occur, training should be stopped.

In order for exercises aimed at opening the hip joints to be beneficial, they should be performed regularly. You need to conduct 2-3 classes per week. The first yoga sessions are best carried out under the supervision of a trainer who is thoroughly proficient in these practices.

Preparatory exercises for joint stretching

To open the hip joints, at the beginning of classes it is advised:

1. sit on the ground, straighten up; stretch your arms forward, bend over and try to clasp your calf muscles as much as possible;
2. standing on all fours, gradually straighten your legs;
3. lie on your back, slowly raise your left leg up 90 degrees relative to your body, fix the position, slowly lower it; repeat the exercise on the right leg.

Gymnastics should begin with simple exercises for beginners, gradually moving to more complex positions.

Basic asanas

They are also performed sequentially. Only after completely mastering one asana is it possible to study another.

Warrior Pose II

Step into a lunge with your right foot in front so that your knee is at a right angle. Turn your left foot to the left, taking a stable position. Turn your body following your left leg, raise your arms and spread them to the sides. Turn your head forward so that your gaze is directed over your right hand. If in this position you see the big toe of your right foot, then the pose is performed correctly. Repeat for the other leg.

The exercise gently opens the hip joints and stretches the thigh muscles, preparing the body for the main load.

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Plie

Place your feet as far apart as possible and point your toes out to the sides. Your thighs should be parallel to the floor. Lean forward and rest your forearms on your thighs, gently pressing on them and trying to spread them even further.

This hip stretch improves the elasticity of the inner thigh muscles, making your legs more flexible. Plie is also an excellent preparation for cross splits.

Side lunge

Step as far to the right as possible and lower into a low lunge, bending your right knee at an acute angle. The left one should be fully straightened, while you can rest on the full foot or only on its side. Try to go as low as possible to give a good stretch to the inner thigh of your right leg and open your hip joints. Repeat for the other side.

The exercise not only opens the hip joints, but also improves the flexibility of the legs, helps stretch the hips and strengthen the muscles.

Lateral traction

Get on your knees and extend your left leg to the side. Raise your right arm up and lean to the left, stretching the lateral muscles of the body. At the same time, you will notice how the back of the thigh of your left leg stretches. Hold your left hand arbitrarily. Don't forget to repeat for the other side.

An excellent hip stretch that doesn't require a high level of flexibility initially and prepares the body for more challenging poses.

Low lunge

Get into a straight-armed plank position, then step your right leg forward, planting your foot next to your right palm. Lower your left knee down to further stretch your thigh muscles. The farther you place your foot, the higher the load will be. Repeat for the left leg.

A simple yoga leg stretch will help you make your hamstrings and inner thighs more elastic and pliable.

Low lunge with a turn

Staying in a deep lunge position with your left leg in front, raise your left arm up and twist to the left. Lean on your right hand. At the same time, try to lower your pelvis as low as possible to enhance the stretch in your hips. Repeat for the other side.

In addition to the hamstrings, the exercise is a good stretch for the core muscles, increasing overall body flexibility and range of motion. The exercise is also useful for posture and opening the shoulder joints.

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Sitting Pigeon Pose

Step into a lunge with your right foot in front and lower your knee to the floor. Release your shin and place it in front of you. The left leg lies quietly behind, resting on the arch of the foot. Lower your pelvis as low as possible, trying to touch the floor with your right buttock and thigh, and use your hands to help yourself maintain balance. Repeat for the left leg.

This hip opener stretches the gluteal muscles and hamstrings well, making them elastic and facilitating faster recovery after physical activity.

Stretching while sitting with abducted leg

Sit on the floor and spread your legs out to the sides as far apart as possible. Bend your left leg and bring your heel toward your body. The right one remains motionless. Grasp the foot and shin of your left leg, pulling it towards you. Repeat for the right leg.

The exercise stretches the quadriceps and hamstrings, opens the hip joints and improves flexibility.

Simplified butterfly sitting

Sit on the floor and spread your knees to the sides, while closing your feet together. Bend your body forward, trying to keep your back straight. Bend as low as possible to open your hip joints as much as possible and stretch your inner thighs. The closer the feet are to the body, the greater the load on the legs.

One of the best exercises for opening the hip joints, which allows you to stretch the muscles well and improve the flexibility of the hips.

Half lotus stretch

Sit on the floor and pull the foot of your right leg towards your body. Bring your left leg back so that your shin rests freely next to your body. Try to move your leg as far as possible to increase the stretch in your quadriceps. Don't forget to repeat for the other leg.

The exercise provides gentle stretching to the biceps and especially the quadriceps, and also improves the flexibility of the hip joints.

Dhanurasana (Bow pose)

You need to lie on your stomach, lift your right leg and left limbs up and clasp your ankles with your hands. Fix the resulting position.

Upavistha Konasana (Seated Angle Pose)

To do the exercise you need:

1. sit on the floor, straighten up;
2. stretch your legs to the sides as much as possible, without lifting your hips and knees from the ground;
3. tilt your body forward, touch your forehead to your toes.

This asana should not be performed by people who have spinal diseases or suffer from chronic inflammatory processes.

Baddha Konasana (Butterfly Pose)

To take a pose you should:

• sit down, bend your legs;
• connect the feet together, pull them towards the pelvis;
• pull your knees down, fix the position;
• tilt your torso forward, keep your back straight, rest your elbows on your hips;
• stay in this position for a few seconds, then repeat the asana.

Supta Padangusthasana

The asana is performed lying on your back. One leg is extended upward, the socks are grabbed by the fingers of the same hand and brought to the head. The position is then repeated for the second limb. Beginners doing the asana for the first time are recommended to use a belt.

Podmasana (lotus pose)

Sit on the floor, spread and straighten your lower limbs. Take your foot with both hands and place it on the inner surface of the opposite thigh (the heel should approach the pelvic bones). Extend your arms and place them on your knees. Closing your eyes, you need to remain motionless for several seconds.

Exercise No. 1 for hip pain

Bend your knee.
In this hip flexor stretch position, you look like you're about to pop the question with your lover. Stretching - lengthening the muscles - relaxes the muscles and makes them more flexible. Get on your left knee. Your right knee is bent and your right foot is flat on the floor in front of you. Place your hands on your hips, or let your right hand rest on your right knee and your left hand hang freely. Tighten your abdominal muscles and lean forward slightly without bending your back. You should feel a stretch in the front of your left thigh. Hold this pose for 20 seconds. Repeat three more times and switch legs.

Gymnastics Evdokimenko

Since the early 2000s, Dr. Evdokimenko’s practice of therapeutic exercises has become widespread in medical practice. Today he is a well-known rheumatologist, a specialist in joint restoration through physical training. Has the status of academician at one of the Moscow technical universities. His medical career began in 1984, when the future specialist received a paramedic education. The further period is associated with practical work and study at the institute, which Pavel Evdokimenko graduated from in 1994. From that moment on, he chose the direction of physical therapy for various osteo-articular pathologies as his specialization.

Pavel Evdokimenko.

Further work at the arthrosis center in Moscow, and then subsequent improvements at the Research Institute of Rheumatology of the Russian Academy of Medical Sciences, prompted the doctor to develop a set of exercises that help prolong the active function of the joints. In 2003, the first book was published, telling in detail about the method of Pavel Evdokimenko. Today, exercise is recognized throughout the world and helps slow the progression of coxarthrosis. Even in the most difficult situations, when surgical intervention is already inevitable, the use of therapeutic exercises can dramatically reduce postoperative rehabilitation.

Although gymnastics can heal arthrosis, it cannot completely replace the installation of a prosthesis. However, there are significant positive qualities that are discussed below.

• Strengthening the thigh muscles. The less their atrophy, the easier it is to move the limb. A strengthened muscle frame will help reduce the load on the painful joint, thereby slowing down the progression of arthrosis.
• Activation of blood flow in the synovium. Improving the blood supply to the affected hip helps reduce the rate of reduction of the joint space. This is achieved by increasing the production of synovial fluid. As a result, friction in the joint is reduced and functionality is increased.
• Reducing osteoporosis. Achieved by increasing active movements in the joint. The processes of rarefaction of bone tissue are reduced, as the work of osteoblasts is activated.
• Strengthening the back frame. Since physical training stimulates muscle activity not only in the thigh, but also in the buttock and lumbar region, the load on the affected joint and spine is further reduced. This makes movement easier and also relieves pain.
• Increasing joint resistance to physical stress. This is achieved through long training.
• Easy adaptation in the postoperative period during joint replacement. Since the muscles, as well as the ligamentous apparatus, are in an optimally developed state, even the first steps after surgery are easier to bear, and rehabilitation will be short and painless.

Gymnastics video:

All exercises according to Evdokimenko’s method are performed many times. No major changes in the joint will occur within a month of training, so you need at least six months. But the systematic use of gymnastics promotes significant clinical improvement. The patient will feel a significant improvement in walking, as well as a decrease in pain.

Important tips, precautions

The most important thing that needs to be said is that it is advisable to start physical activity at the preparation stage 3 months before the expected date of the operation, but always according to the doctor’s decision, taking into account contraindications. The extreme minimum is 1.5-2 months. A late onset will not have the intended therapeutic and prophylactic effect at the proper level. And ideally, at least the first 5-10 classes should be conducted in a specialized department of a medical institution under the supervision of an exercise therapy instructor.

The next point that requires attention. The proposed set of exercises is the best option for preparing a patient for joint replacement with an endoprosthesis. It was compiled by experienced specialists, taking into account the characteristics of pathological disorders common among patients with arthrosis of the hip/knee joints. However, this exercise program is not the only one required; it can be replaced with another or adjusted by the treating specialist. The principle of an individual approach is always a priority.

If the patient himself chooses this tactic of exercise therapy (including any other), he is obliged to discuss with the doctor the possibility and features of its use in a specific medical case.

Before you begin, carefully study the following aspects of paramount importance.

1. During class, dress in light, stretchable clothing that does not restrict movement. The optimal time for training is in the morning, 1.5-2 hours after breakfast.
2. After breathing exercises, when starting main physical activities, do not forget about the preliminary warm-up. Warm-up is not indicated in the illuminated exercise therapy complex! First, prepare your body for physical activity for 10 minutes to avoid unwanted injuries and achieve maximum effect. A few warm-up exercises for example:

• sitting on a chair, walking your legs back and forth;

• standing on the floor, carefully swing your legs alternately (without jerking) back, forward, to the side;
• adduction/abduction of the ankle from a lying or sitting position on the floor;
• techniques for flexion/extension of limbs in turn with light sliding of the heel on the floor or the sole of one leg along the tibia of the opposite leg;

• from a lying position, alternately raising the limbs up 20 cm from the floor;

• flexion/extension of the limbs at the knees from a prone position, etc.

Gymnastics according to Bubnovsky

One of the famous specialists in kinesitherapy - movement treatment, is Professor Sergei Bubnovsky. His entire career, starting from his student days, was devoted to joint diseases. The purpose of the developed set of exercises is to increase the motor activity of the hip joint, thereby preventing the development of ankylosis. The essence of the technique is simple - the more the patient makes active movements in the joint, the longer the synovial fluid will remain in it. This slows down the progression of coxarthrosis, and patients are given the opportunity to postpone surgery. There are only two main conditions for performing training - movements must be smooth, and classes must be conducted daily.

Doctor Bubnovsky.

Below are the most famous exercises of Professor Bubnovsky.

• Knee bending. A simple exercise that is accessible even to people with little training. It is necessary to lie on your back, bend your legs at the knee joints with maximum effort, and then immediately straighten them. Holding in a bent position is not required, as frequency of movement is important. Repeat 15 times.
• Pulling the knee towards the stomach. It is important to perform the exercise with maximum dedication, even through slight pain. Its essence is simple - lying on your back, raise your knee, clasp it with your hands and try to reach it to your stomach. Multiplicity of execution: 15 times with each leg.
• Lifting the buttocks. Lying on your back, bend your legs at the knee joints without lifting your heels from the floor. Then, using tension in the muscles of the limbs, raise the buttocks as high as possible. You can't help with your hands. Repetition frequency – up to 15 times.
• Leg raises. Starting position: lying on your stomach. The legs are extended as much as possible and are on a hard surface. It is necessary to alternately raise the straightened leg and immediately lower it. Repeat up to 20 times.
• Spreading the feet. Starting position – sitting on a chair. The legs are pressed tightly against each other. It is necessary to spread your feet, trying to move them to the sides as much as possible. There will be some pain in the hip joint, but this is not an obstacle to continuing exercise. The repetition rate is 10 times.

Despite the numerous differences, there are many similarities in the exercises of Bubnovsky and Evdokimenko. The main thing is that in both cases it is possible to stabilize the functioning of the hip joint, which has a positive effect not only on maintaining its mobility, but also on accelerating rehabilitation in the postoperative period. Professor Sergei Mikhailovich Bubnovsky proposed a set of exercises designed specifically for early recovery after endoprosthetics. Their essence lies in slowly spreading and bending the legs at the knee joints, starting with the simplest movements. Similar developments were proposed by Dr. Sergei Makeev, but his exercises are complemented by breathing exercises and self-massage of the hip joint. This helps to enrich the body with oxygen, which increases the metabolic rate in the affected joint, thereby preventing the progression of arthrosis. You can learn more about Sergei Makeev’s exercises by watching the video.

Upavishta konasana

This asana allows you to work in several directions at once - it gently opens the pelvis and stretches the lumbar region. At first, it is good to perform it exactly as shown in the photo - with the basin on a stand and leaning your hands on the wall. Over time, these props can be abandoned. Hold this position for 40 seconds to three minutes and try to relax in it.

Gymnastics for arthrosis

Lesions in the hip joint occur with a frequency of up to 10% among all population groups. If we take only the age over 50 years, then the prevalence of pathology is significantly higher. Up to 70% of people suffer from coxarthrosis, and another third of this figure suffers from tendon damage. This disease is called trochanteritis. It occurs due to overload in the work of the limb. The tendons stretch, microcracks appear, and then aseptic inflammation develops. Untreated trochanteritis leads to limited movement in the hip joint, which contributes to the progression of arthrosis.

X-rays can distinguish arthrosis from trochanteritis. In the second case, the joint space does not change.

Whatever the symptoms, exercise will help alleviate them, which will affect the patient’s activity in a positive way. However, exercise alone is often not enough. Doctors of various specialties use different treatment regimens for the disease. The most relevant ones are discussed below.

• Plasmapheresis. The essence of the procedure is to cleanse the blood of immune complexes that damage bone tissue. The method is not bad in preventing the progression of the disease, but it is not able to restore already impaired joint functions. It is necessary to repeat the procedure many times, since immune complexes will again accumulate in the plasma.
• Taking NSAIDs. Drug therapy is aimed only at relieving acute inflammation and pain. Does not reduce the progression of joint space narrowing. Negatively affects the gastrointestinal tract, causing erosions and ulcers in the upper sections.
• Swimming. Exercising in the pool helps improve range of motion in the joints. These workouts can perfectly complement gymnastics done at home.
• Introduction of stem cells. The advertising of the method is excellent - aging slows down, which means destructive processes in the joint are reduced. In practice, the technique does not work, as has been proven by numerous controlled studies, so it is no longer used at present.
• Unique healing gymnastics. This is the main method that has truly positive results on the functioning of the joint. Neurologist professor Irina Bubnova considers this method of treatment mandatory for all categories of patients.

However, no method can compare in effectiveness with endoprosthetics. Only surgery can radically change the quality of life of a patient suffering from deforming arthrosis of the hip joint. But as an additional aid to patients to facilitate postoperative rehabilitation or slow the progression of coxarthrosis, physical exercise helps better than other treatment methods.

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Comments: 1

1. Vladimir 01/14/2021 at 13:10
   Thank you for the good yoga lesson, I’m 64, my joints hurt, my mobility is limited, and at times I have acute pain in my left hip. I will practice your exercises.

   Answer

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