My name is Natalie March from Physio-logical, a chartered physiotherapist in PO9. Recently I was nominated for a Natwest Venus Women’s award and found out whilst enjoying a nice afternoon tea at The Langston Hotel, I am a finalist for the Employer of the year category. I am really happy and excited about attending the finals in October so watch this space, I will keep you updated.
We hope you found the last exercises about ankle sprains useful. Please do take a look at http://www.physio-logical.net/news/ for our range of self-help exercises.
We were recently asked by one of the readers about the best hip exercises so I thought I would share them with you all. These are general hip exercises for a painful hip but are also very useful for arthritic hip pain and stiffness.
Please be aware of your body and take advice from your GP before exercising or send an email to (enquiries@physiological. net) for advice and guidance.
Hip Flexion (Lying)
• Lie on your back
• Pull one knee to your chest, keeping the other leg straight then repeat on the other side
• Stop where you feel a stretch, hold for 10 seconds and relax.
• Repeat 10 times, 2 times a day
Bridging Exercise
Start with your back and arms flat on the mat, knees bent and feet planted on the floor.
• Proceed to slowly raise your hips until your trunk and thighs are aligned.
• Hold for 10 seconds, repeat 10 times, 2 times a day
Hip Abduction (standing)
• Lift your leg sideways, keeping your toes pointing forwards.
• Also keep your body straight and upright
• Hold onto a chair or work surface for support.
• Repeat 10 times, 2 times a day
Hip Extension (standing)
• Keep your knee straight and move your leg backwards,
• Don’t lean forwards.
• Hold onto a chair or work surface for support.
• Repeat 10 times, 2 times a day
For more tips and
guidance, visit www.physio-logical.net