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So kannst du deine Hüfte wieder mobilisieren!

Steife Hüften können zu Schmerzen im Rücken und einer eingeschränkten Beweglichkeit führen. Viele Menschen haben mit Verspannungen in der Hüftregion zu kämpfen. Einfach Übungen können solche Beschwerden leicht bekämpfen. Juliane zeigt dir heute 5 Übungen, um deiner Hüfte wieder zu mehr Schwung zu verhelfen.

Übungen am Boden

1. Übung im Liegen
Beine kreisen lassen

Lege dich auf eine Sport- oder Yogamatte flach mit dem Rücken auf den Boden. Ziehe die Knie zu dir, sodass deine Füße in der Luft hängen und du deine Knie mit den Händen umfassen kannst.

Kreise nun mit den Knien langsam in großen Bewegungen zuerst von innen nach außen. Achte darauf, dass deine Schultern dabei auf dem Boden liegen bleiben. Nach 5-10 Wiederholungen wechselst du die Richtung.

2. Übung im Liegen
Unterschenkel drehen

Für diese Übung bleibst du auf dem Rücken liegen und streckst ein Bein aus. Das andere Bein hebst du an, sodass dein Knie über der Hüfte sitzt. Deinen Fuß hebst du auf die Höhe von deinem Knie. Dein Bein bildet jetzt einen rechten Winkel.

Nun bewegst du deinen Unterschenkel langsam nach außen, wieder zurück zur Mitte und dann nach innen. Das Knie verharrt über der Hüfte und wird nicht bewegt.

3. Übung im Sitzen
Füße nach außen drehen

Setzt dich für die 3. Übung aufrecht auf deine Sportmatte und lege deine Beine ausgestreckt vor dir ab. Deine Füße berühren sich und zeigen nach oben. Stütze dich mit den Händen hinter dir ab, damit du nicht umkippst. Deine Finger zeigen dabei nach hinten von dir weg.

Jetzt bewegst du deine Fußspitzen nach außen voneinander weg in Richtung Boden. Du musst mit dem Fußaußenrand nicht den Boden berühren. Gehe so weit runter, wie es für dich angenehm ist. Wieder hole auch diese Bewegung 5-10 Mal.

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

Übungen im Stehen

Es kann durchaus sein, dass du Schwierigkeiten hast dich nach unten auf den Boden zu begeben, wenn du Schmerzen in der Hüfte hast. Die folgenden Übungen werden im Stehen durchgeführt. Sie entsprechen vom Bewegungsablauf und der Wirkung her den beiden Übungen im Liegen, die wir dir weiter oben bereits erklärt haben.

Nimmt dir ruhig einen Stuhl oder etwas Vergleichbares zu Hilfe, an dem du dich festhalten kannst, wenn du Gleichgewichtsprobleme hast.

1. Übung im Stehen
Bein kreisen lassen

Stelle dich also aufrecht hin und halte dich bei Bedarf mit der rechten Hand seitlich an einem Stuhl fest. Hebe nun das linke Bein in einem 90 Grad Winkel so weit an bis dein Knie in etwas auf der Höhe deiner Hüfte ist.

Führe nun große, kreisende Bewegungen mit dem Bein aus. Bewege hierzu dein Knie von innen nach außen. Deinen Fuß lässt du einfach in Richtung Boden hängen. Nach 5 Kreisen wechselt du die Richtung und kreist mit deinem Bein von außen nach innen. Ebenfalls 5 Mal. Das Ganze wiederholst du anschließend mit der anderen Seite.

2. Übung im Stehen
Unterschenkel drehen

Stell dich wieder aufrecht hin und hebe dein Bein erneut zu einem rechten Winkel auf Hüfthöhe an. Deine Fußsohle richtest du parallel zum Boden aus. Halte dich gerne bei Gleichgewichtsproblemen an einem Stuhl oder Ähnlichem fest.

Drehe nun deinen Unterschenkel und den Fuß langsam zuerst nach außen und wieder zurück in die Ausgangsposition. Anschließend bewegst du ihn zur Innenseite. Dein Bein bildet dabei die ganze Zeit einen rechten Winkel. Achte darauf dein Knie nicht zu bewegen. Es stellt eine Verlängerung deiner Hüfte dar. Auch diese Übung wiederholst du mit dem anderen Bein.

Achte bei beiden Übungen darauf, dass dein Oberkörper und deine Hüfte fest bleiben und nicht mit dem Bein mitgehen.

Wir hoffen, dass dir diese Übungen zu mehr Beweglichkeit in der Hüfte verholfen haben und sich deine Beschwerden damit verbessern lassen. Solltest du Fragen an uns haben, schreib uns einfach, rufe uns an oder komm direkt in unserer Praxis für Physiotherapie Berlin vorbei.

Häufig gestellte Fragen

Welche Symptome bei Hüftschmerzen?

In der Ruhehaltung brennende Schmerzen an der Außenseite des Oberschenkels. Während beim Gehen, Stehen und Laufen sich die Schmerzen verstärken und beim Beugen der Hüfte verringern. Diese Schmerzen können mit Ameisenlaufen oder auch einem Taubheitsgefühl begleitet werden.

Wie kann ich in der Hüfte beweglicher werden?

Um deine Hüfte zu mobilisieren, musst du regelmäßig effektive Übungen machen. Gerne helfen wir dir dabei, trete mit uns in Kontakt!

Welche Übungen bei Hüftschmerzen?

In unserem Blogbeitrag “So kannst du deine Hüfte wieder mobilisieren!” findest du die besten Übungen gegen Hüftschmerzen, die dir dabei helfen, deine Hüfte zu mobilisieren.

Wie merkt man, dass die Hüfte kaputt ist?

Das erste Symptom einer Hüftarthrose sind Schmerzen in der Leiste, die vom Oberschenkel bis zum Knie oder außerhalb der Hüfte ausstrahlen. Außerdem machen sich meist eine eingeschränkte Beweglichkeit der Wirbelsäule und Rückenschmerzen bemerkbar.

Ist Wärme bei Hüftschmerzen gut?

Ja, starke Kälte macht steif und unbeweglich und lassen die Gelenke schmerzen. Bei Wärme dagegen entspannt sich die Muskulatur. Halte aus diesem Grund deine Hüfte warm.

Was hilft bei starken Hüftschmerzen?

Zunächst solltest du deine Hüfte entlasten und ruhigstellen. Akute Schmerzen kannst du mit nichtsteroidalen Schmerzmitteln bekämpfen. Wenn es nicht besser wird, sollte ein Arzt aufgesucht werden.

Lesen Sie auch:

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Wir begleiten Sie in unserer professionellen Physiotherapie Praxis Berlin auf dem Weg in ein schmerzfreies Leben.

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Unser Team ist immer auf dem neuesten Stand aller anerkannten Therapiemethoden.

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.dz-message{text-align:left !important;align-items:flex-start !important;margin-right:auto !important;margin-left:6px !important;}.anfrage-form .wpforms-page-prev:hover,.recruit-form .wpforms-page-prev:hover{color:#787878 !important;}

PHYSIOTHERAPIE

PHYSIOTHERAPIE

So kannst du deine Hüfte wieder mobilisieren!

Inhaltsverzeichnis

Übungen am Boden

1. Übung im LiegenBeine kreisen lassen

2. Übung im LiegenUnterschenkel drehen

3. Übung im SitzenFüße nach außen drehen

Übungen im Stehen

1. Übung im StehenBein kreisen lassen

2. Übung im Stehen Unterschenkel drehen

Häufig gestellte Fragen

Welche Symptome bei Hüftschmerzen?

Wie kann ich in der Hüfte beweglicher werden?

Welche Übungen bei Hüftschmerzen?

Wie merkt man, dass die Hüfte kaputt ist?

Ist Wärme bei Hüftschmerzen gut?

Was hilft bei starken Hüftschmerzen?

Lesen Sie auch:

Physioproaktiv

physioproaktivmitte

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REZEPTION BESETZT VON

1. Übung im Liegen
Beine kreisen lassen

2. Übung im Liegen
Unterschenkel drehen

3. Übung im Sitzen
Füße nach außen drehen

1. Übung im Stehen
Bein kreisen lassen

2. Übung im Stehen
Unterschenkel drehen