Today, we bring to you, a guest post by William Cresie Jr. LMT, William specializes neuromuscular and stretching and we are lucky to have him share his weath of knowledge on the HJC blog.
The hip is a common area related to joint pain. The most common muscles associated with this area are: Piriformis, Obturator Internus, Obturator Externus, Gemellus Superior, Gemellus Inferior, Quadratus Femoris. These are classified as the “Deep 6 Lateral Rotators of the Hip” and are most common for entrapment of the sciatic nerve and other hip pain. The Gluteus Maximus, Gluteus Minimus, Gluteus Medius, TFL, Psoas Major, Adductor Longus, Adductor Magnus, Adductor Brevis, Pectineus, Iliacus, Rectus Femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis and Sartorius are also asscociated with the hip area.
Try the following stretches to eliminate tightness and pain.
1) You will need to be by a bed, start with one foot flat on the ground and the other leg will be bent at the knee and placed on the bed with foot outward, line center of chest even with knee, chin straight with correct posture bend slowly till chest meets knee or as far as you can stretch. You should feel this in your buttock area.
2) Lay flat on your back, place the foot of the leg to be stretched on the opposite knee, Place the opposite hand on the knee, pull the knee towards the opposite side, hold for 40 seconds and repeat 3 times each leg.
3) Start on your knees with hand against a wall for support, bring the left knee up into a lunge position, lunge forward to stretch hip muscles, hold for 60 seconds then switch to other side.
4) You need to be by a bed, start facing away from bed then lift right foot up and place on bed, stand straight, rotate pelvis backward, tighten buttocks and place right hand on top of buttock and squeeze, then bend you left knee.
5) Sit on the ground with legs bent in front of you and feet meeting near the center of your chest (butterfly position), take forearms and push on the medial side of your knee to push knees down to ground, the closer you can get your feet to the pelvic area the better.
For more information on Hip Pain please visit medline plus and visit your local health facilities. Remember, seek professional medical advice before starting any type of psychical activities, including stretching!
William Cresie, LMT
EmJoy Massage Therapy, LLC
Milford Massage
{ 2 comments… read them below or add one }
I would love to see a stretching post for Knee Pain next! Those are the two biggest problem areas for me.
John,
We are happy to oblige! We will cover this one and post the recommendations today.