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Hip Joint Mobilisation

Hip joint mobilisation

Apart from a tight muscle, the joint range can also be restricted due to a tight joint capsule. Self- mobilisation of the joint stretches the capsule resulting in increased range. At Naas Physiotherapy Clinic we specialise in joint mobilisation techniques.

Hip joint can be mobilised in two ways:

Hip Mobilisation Lying on Back

Set up:

  • Lie down on your back.
  • Bend one hip so that knee is close to the chest.
  • Keep other leg straight on the floor

 

Action:

  • Wrap your hands around the knee
  • Move the knee towards and away from the same side shoulder.
  • Do around 10-20 small range oscillations (1 per second).
  • Then perform the oscillations towards the opposite side shoulder.
  • Repeat around 3-5 times on each side.
  • This position forces the head of the femur backwards, stretching out the joint capsule.

Hip Mobilisations on all 4’s

Set up:

  • Get on your hands and knees (All fours/Quadruped position).
  • Keep soft pads under the knees.

Action:

  • Rock your body back and forth in a small amplitude movement.
  • Do around 30-40 oscillations (1 per second).
  • Move your buttocks towards your heels. Go down gently and come back up.
  • Identify the point of discomfort. Move back and forth in a small range from this point.
  • Do around 30-40 oscillations (1 per second).
  • This position forces the head of the femur (or thigh bone) backwards, stretching out the joint capsule.
  • Repeat around 3-5 times.

Technique Tips:

  • Forceful stretching for a quicker gain is an absolute no-no.
  • Avoid breath holding while stretching

 

These exercises should be carried out under the supervision of a qualified physiotherapist or a medical professional. A full examination of the lower body should precede these exercises. The management accepts no responsibility for the issues arising due to unsupervised performance of these techniques.

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We are delighted to welcome you to Naas Physio Clinic website (Chartered Physiotherapy & Chiropractor). We take pride in offering the best available Physiotherapy & Chiropractor expertise to Naas & Newbridge.

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