The two most important things that can help you get relief from joint pain are flexibility and strength training. These two things are very useful in treating hip pain. When we do stretches it helps to reduce stiffness in the muscles and improves joint mobility while doing strength training exercises toughens the hip joints and provides relief from the pain.
You may suffer from hip pain due to several reasons such as inflammation, muscle strain or arthritis. No matter what the reason may be, it is still both painful and frustrating. The following are some stretching and strength training exercises that can be added to your daily routine for those who suffer from hip pain.
1.
Knee lift
● Lie down on the ground comfortably
and extend both legs.
● Keep your right leg straight and
pull your left leg up towards your chest.
● Now put both your hands on the left
knee leg and pull as much as possible.
● Stay in this position for 10 seconds
before lowering your leg back to the floor.
● Repeat the same using the other leg.
2.
Butterfly stretch
● Sit down on the ground comfortably
and keep your spine straight and your knees bent.
● Move both your knees to the outer
side, letting the soles of your legs meet at the center.
● Hold the ankles of both the feet
using your hands.
● Engage your abs and bend your body
forward slowly towards your feet.
● Stay like this for around 30 seconds
to 1 minute before coming back to the normal position.
3.
Squat
● Stand straight on the ground keeping
your feet shoulder-width apart.
● Bend your knees and drop your butt
and do a squatting pose. Keep your knees in line with your toes and do not bend
your hips below your knees.
● Stay like this for 5-10 seconds before coming back to the starting position. Repeat for 10-20 reps.
4.
Pigeon pose
● Go down to a push-up position,
keeping your wrists under your shoulders, legs extended and toes tucked inside.
● Folding your left knee, bring it in
forward and place it behind your left wrist and your ankle near your right hip.
● Keep your right leg straight behind
you and lower your upper body so that you can bring it close to the left leg.
Keep your spine neutral and look straight.
● Stay like this for 10 seconds before repeating the same with the other leg.
After you’re done with your exercises, don’t forget to massage your hips with an ayurvedic oil. Hip pain occurs as a result of stiffness in the muscles on your hips. A good massage promotes movement in these muscles which reduces the stiffness and in turn the pain. The best ayurvedic massage oil for hip pain is Sandhi Sudha. Make sure you massage your hips with Sandhi Sudha. Just take some Sandhi Sudha oil in your palm and apply it all over your hips and gently massage over the area with little pressure. Use gentle circular motions. Ask someone for help if possible. Sandhi Sudha will penetrate the stiff muscles and relieve the knots from the inside. This will give immediate relief from pain.
For
more information, please visit https://www.sandhisudha.com/
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