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Frozen Hips Are Too Common, But Avoidable

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I know the weather is getting warmer, but as I look around, all I see are frozen hips.  We just are not a squatting culture.  We sit in chair, couches, and cars.  Look around the room you are in right now and see how all the furniture is designed.
low back pain_shutterstock_2793192-199x300Everything is likely at an altitude that encourages sitting, right?  Well the problem with that is if you sit all the time, you are really under-utilizing the movement of the ball and socket joint in your hips.  When the hip joint freezes up, your body starts to treat the thigh and the pelvis as a unit.  If they move as a unit, instead of as a ball and socket articulation, your knee joint or your spine has to compensate.  What happens when your spine starts acting like a ball and socket joint?  It gets twisted, contorted and jammed.This is often a major reason people experience lower back pain. Lower back pain can be a frustrating experience whose source may be hard to pin down and whose remedy may seem elusive.  But, if you start to understand pain a little differently and work with some core muscle moving concepts, you can start to unravel your lower back pain.

This is often a major reason people experience lower back pain. Lower back pain can be a frustrating experience whose source may be hard to pin down and whose remedy may seem elusive.  But, if you start to understand pain a little differently and work with some core tai chi concepts, you can start to unravel your lower back pain.

Re-Learn Healthy Movement – “You may find Tai chi for example a GREAT place to start.”

Tai Chi_24 form tai chi

Exercises for a Frozen Hip

 

Knee Bends

tai chi_outdoor_3_k0794312Knee bends are one of the first exercises you’ll be asked to do after you have surgery. The exercises lightly stretch your hip muscles and are appropriate for when your movements are restricted. You can do them while lying in bed. Keep your hip limber by performing knee bends for 10 repetitions three or four times throughout the day. While lying down, raise your foot on the affected side as far up towards your hip as you can without inflicting pain and then slide it back down. Keep your foot flat on the bed and keep your knee straight.

 

Bridge

The bridge will strengthen your hips and keep them flexible. You should check with your doctor before undertaking any exercises however to make sure they suit your needs and won’t cause additional harm. Only perform exercises that do not cause additional pain. Do the bridge by lying on the floor on your back with your knees bent to that your feet are flat on the floor. Rest your arms beside your body and lift your hips so that your torso forms a straight line. Tighten your buttocks and hold for 10 seconds. Release and repeat 10 times.

Hip Abductions

Hip abduction exercises help you maintain flexibility while beginning to strengthen your weakened hip. Begin the exercises without resistance and as you gain strength and the pain lessens, add resistance bands to intensify the workout. Do a hip abduction lying down on your good side with your legs resting on top of each other. Keep your feet pointed forward and slowly raise your leg. Lower it and repeat 10 times. Once you’re standing, hold on to the back of a sturdy chair and lift your leg to the side and return. Repeat 10 times.

Cycling

cycling_89792502_XSExercise your hips through aerobic exercise on a stationary cycle. According to the American Academy of Orthopaedic Surgeons, cycling is one of the most effective exercises for maintaining hip flexibility and strengthening weakened hips. You should adjust the seat height so that your foot touches the pedal and your knees remain slightly bent in the fully extended position. Start the routine by pedaling backward, which places less stress on your hips. Pedal forward as your hip heals and add resistance to the pedals as you gain strength.

 

Resource(s):
http://dankleiman.com/2011/05/12/frozen-hips-are-too-common-but-avoidable/
http://dankleiman.com/fix-your-frozen-hips/
http://www.livestrong.com/article/423596-exercises-for-a-frozen-hip/

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