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Startseite » Hüfte im Sitzen dehnen | 3 schnelle Übungen

Hüfte im Sitzen dehnen | 3 schnelle Übungen

Einleitung

Im heutigen Artikel zeigt dir Jule drei Übungen, Hüfte im Sitzen dehnen und zu mobilisieren. Durch die Übungen wird deine Hüfte geschmeidig und beweglich. Das kann dann dazu führen, dass du Schmerzen damit vorbeugst.

Bevorzugen Sie visuelles Lernen anstatt zu Lesen? Dann sollten Sie dieses Video anschauen!

Angewinkelte Beine

Du gehst auf den Boden und setzt dich hin. Dann winkelst du deine Beine an und setzt die Fersen auf den Boden auf. Dabei stützt du dich hinten mit den Händen ab. Achte unbedingt darauf, dass dein Rücken gerade bleiben und du ihn dabei nicht rund machst.

Nun rotierst du deine Füße nach außen und gehst mit deinen kleinen Zehen Richtung Boden. Dabei öffnest du deine Knie und Oberschenkel.

90/ 90 Sitz

Wir gehen nun in den 90/90 Sitz. Dabei ist das vordere Bein zu ungefähr 90 Grad angewinkelt und das hintere auch. Beide Hüftknochen bilden dabei eine Linie. Achte darauf, dass du nicht nach hinten einfällst. Schau, dass beide Hüftknochen auf einer Linie sind und du nicht nach hinten hängst. Am besten schiebst du auch deinen Po nach vorne.

Du bleibst mit deinem Oberkörper aufrecht und lehnst dich über dein vorderes Bein. Dein Bauchnabel möchte in Richtung deiner Wade gehen. Achte darauf, dass dabei dein Rücken gerade bleibt. Bleib kurze Zeit in dieser Position.

Jetzt machen wir das gleiche Spiel nach hinten. Du drehst den Oberkörper nach hinten, die Hüfte bewegt sich dabei nicht und du lehnst dich nach hinten. Bleib hier für drei Atemzüge. Und du kommst wieder zurück.

Gleiches spiel wieder nach vorne und nach hinten. Du kannst mehrere Durchgänge machen. So wie es sich für dich gut anfühlt.

90/90 Sitz vor und zurück

Diese Übungen machst du wieder im 90/90 Sitz. Du kannst dabei beide Hände vornehmen. Du bleibst aufrecht. Hüfte bleibt vorne und du löst dein hinteres Bein. Dein hinteres Bein hebst du an und gehst damit nach vorne und du öffnest wieder nach hinten. Versuche das Knie vom unterem Bein unten zu lassen. Hüfte bleibt vorne. Jetzt kannst du wieder mit deinem Bein zurückkommen. Das kannst du ungefähr fünfmal pro Seite machen. Es ist nicht wichtig, wie oft du es machst, sondern dass du die Übung mit Qualität machst.

Anmerkung

Hüfte dehnen, bring nichts?

Sollte trotz all deiner Bemühungen deine Hüfte weiterhin schmerzen, kontaktiere deinen Arzt oder unsere Physiotherapie Praxis in Berlin. Unsere Telefonnummer findest du direkt unterhalb dieses Artikels.

Lesen Sie auch:

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