Hip stiffness and physical therapy

Hip pain/stiffness excellent stretch/pain relief and physical therapy

www.studyblue.comhip_joint_capsule1309289754814Above is a picture of some of the main ligaments of the hip.  There are a lot of muscles and fascia and what is called capsular tissue that is blended into this area. Americans sit a lot during the day. Whether it be at a desk job, driving in traffic, or watching TV on the couch- we sit a lot. By sitting so much the hip gets stiff and the tissues become shortened in the front part of the hip.  This superficial of the capsular tissue is a muscle region called the iloapsoas. It can cause pain after you have sat for a long time and try to stand up.  Here are some physical therapy exercises that I think are the most helpful for this case of stiffness and for the hip pain.   

2 exercises that can help this region not feel as stiff and sore are listed below.

 HEP2go.com is the website this is from.  This is called the hip flexor stretch. It is performed on a soft surface leaning forward and holding the stretch 3 x 45 seconds 3 x a day , 5 x a week for 6 weeks. 5/5 star rating for effectiveness stretch for hip.

www.oregonexercisetherapy.com

This is called the quadriceps stretch. It is performed on both sides.  It is performed by putting your foot on a chair and bending the knee and holding onto the sink or a sturdy table then holding the stretch 3 x 45 seconds 3 x a day , 5 x a week for 6 weeks.

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