Hip pain is often one of the bullies when going on the move. How not, this joint is the part that connects the upper thigh bone to the pelvis, so that its role is very crucial for daily activities. Usually, this pain develops gradually, and it gets worse over time, although it can also appear suddenly. Pain and stiffness are often the most disturbing in the morning, after sitting or taking a break. Over time, pain can occur more often, namely at rest or at night.
In general, hip pain can be caused by the following:
- Disorders of the spine, such as the hernia of the nucleus pulposus, in which part of the spine protrudes and compresses the nerve, causing complaints of pain in the legs and tingling. This disorder can also occur because of osteoarthritis, the process of bone degeneration due to the aging process and others.
- Nerve disruption, such as pressure due to certain collisions.
- Muscle problems such as sprains. Generally not dangerous, but can cause complaints of uncomfortable pain.
When hip pain comes at certain moments, how do you deal with it? Jenny Hoew, a lecturer from the Department of Physical Therapy at the University of Washington, USA, explained six effective stretches to relieve hip pain. Below are some forms of stretching that you can do on a bed:
1. Press up
Start by lying down on your stomach, with your elbows resting on both sides of your body. Both legs are straight in parallel. Lift your chest and stretch the spine from the coccyx to the top of the neck. Let your back bend. Hold for 30 seconds for one repetition, then take a deep breath. If the pain in the foot decreases, do it twice and continue to the next stretch. Remember, do it slowly, and don't force yourself.
2. Hand pressing position
Start by lying down on your stomach, with your elbows resting on both sides of your body. Both legs are straight in parallel. (This position is similar to the yoga movement of the cobra or Bhujangasana position). Press your palm to the bed to lift your upper body up. Balance your hips and hips to point to the bed, allowing your back to curve. Stop lifting your chest if you feel pressure on your lower back. Hold for 10 seconds, then slowly lower it to the starting position. Do it 10 times for one set. The recommended amount is three sets.
3. Close your knees to your chest
Lie down and stick your knees to your chest slowly. Hold for 30 seconds for one session. If this stretch reduces the pain in your feet, repeat until three sets and continue to the next stretch.
4. Lift and lower the back of the pelvis
Lie on the bed, knees bent and feet flat on the mattress. Place your palms behind your head as a head cushion. Pull the abdominal muscles inward to flatten the lower back to the bed. Hold for 5 seconds, then return to the starting position for a set. Repeat until 10 times.
5. Knee to shoulder side
Lie on your back, with both legs straight. Next, bend your right knee, and lift, then bring your right knee to the left of the body. Do it slowly. Hold for 30 seconds for a set. Back to its original position. Then repeat for the left knee to the right of the body. Repeat three times each.
6. Form number 4 with feet
Lie on your back with your knees bent, feet flat on the bed. Cross your right ankle above your left knee to form a number 4. Hold the back of your left knee with both hands, then slowly pull your left leg towards the chest, with your right foot still crossing on your left knee. Hold for 30 seconds for a set. Repeat three times, change right foot and do the same.
Six ways to stretch hip pain described above, can be done in a number of moments such as when you wake up, before you move, until in the midst of sudden pain. If the pain does not also subside, you should immediately consult a doctor to get further treatment.
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