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.
