What is the most important thing to pay attention to in hip exercises?

If you have hip replacement surgery or have a hip injury, you should sleep at night with less rollover. When you turn over, you should buy a T-pillow, and tie the T-pillow to the inside of your knees to your ankles when you sleep at night, and you can't go too far down. The principle of turning over is to grasp something firm with your hands, and your family members help to keep your back, hips, thighs and calves in a straight line.

In case you turn over too hard and let your hip joint fall off, it is not conducive to recovery. <>

Hip training involves lifting your knees to the hip position, not landing on the ground and turning your knees parallel to the right or left. Try to move lightly, don't be violent, don't ask for speed, ask for quality. Remember to put your hands on your hips and don't swing them at will, as it will be easier to dislocate your hips and be bad for yourself.

The hip training base is also a good way not to put too much pressure on your upper body, remember to let the upper body** oh. It doesn't require long training in a day, but every day.

1. Exercise consciously, don't rely too much on doctors, and do self-rubbing, self-pinching, self-pressing, and self-refining;

2. Exercise should establish confidence, perseverance, clear rhythm, and full attention;

3. Exercise should be combined with one's own conditions, lesion stage, choose appropriate activity methods, repeatedly, and cooperate with supplementation of Jianli polyaminosaccharide chondroitin to improve joint problems and improve bone density.

What should I pay attention to when stretching my hip?

1. Squatting method: stretch forward with one or both hands to hold the fixed object, stand upright, feet apart, equal width from the shoulders, slowly squat and then stand up, repeat for 3 to 5 minutes;

2. Swing method of affected limb: stretch forward with one hand or both hands or hold the fixed object sideways, stand with one foot under weight, bend forward, stretch back and adduct the affected limb, and abduct and swing for 3 to 5 minutes;

3. Internal and external rotation method: hold the fixed object by hand, slightly forward and outward with one foot, and heel to the ground, for 3 to 5 minutes of internal and external rotation;

4. Hip flexion method: sit on the edge of the bed or chair, the lower limbs are naturally separated, and the affected limbs repeatedly bend the hips and knees for 3 to 5 minutes;

5. Knee hugging method: sit on the edge of the bed, sofa or chair, naturally separate the lower limbs, hold the proximal tibia in front of the fingers with both hands, repeatedly bend the elbow and pull back with the active hip flexion exercise, increase the strength and amplitude of hip flexion, and move for 3 to 5 minutes.

Hip extension and flexion exercise method: supine position, so that the joint is extended, both hands are crossed and fingers are held to hold the lower end of the femur, and the strength of repeated elbow flexion is combined with active hip flexion activities, and the number of activities is gradually increased for 5 10 minutes.

You must walk often, you can use your hands to support the plank, you can do sit-ups, push-ups, cause upwards, you must carry out the movements step by step, and you can usually choose to squat with an object.

In ordinary times, you must pay attention to the amount of exercise, and you should also pay attention to your physical condition, adjust your physical problems, and you can choose frog jumping, long-distance running, jogging or high jump and long jump at ordinary times.

What is the purpose of the exercise? There are many muscles in the hip joint: quadriceps, gluteus maximus, gluteus minimus, gluteus medius muscle, hamstring group, adductor muscle group, etc.

Hip flexibility is important, and jumping 30 lunges a day can also work the muscles around the knees.