1635 Service Drive
Winona MN 55987
(located next to Country Kitchen on Hwy 61)
|*Over a thousand
views a day on
The hip is a common area related to joint pain. The most common
muscles associated with this area are: Piriformis, Obturator 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 your 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.
5 Good Stretches
PHYSICAL THERAPY of Winona, MN