Social practices and mobilisations of kinship: an introduction
SHEET 13 Hip pain Mobilisations for the hip€¦ · Self-care resources Copyright © Handspring...
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Self-care resources Copyright © Handspring Publishing Limited 2015 • handspringpublishing.com • .jingmassage.com SHEET 13 Hip pain Mobilisations for the hip Do the following several times a day for at least 1 minute each time: • Stand holding the side of a table and swing your leg backwards and forwards. • Repeat swinging from side to side. See Figure S13.1A,B A B Figure S13.1A,B
Transcript of SHEET 13 Hip pain Mobilisations for the hip€¦ · Self-care resources Copyright © Handspring...
Self-care resources
Copyright © Handspring Publishing Limited 2015 • handspringpublishing.com • .jingmassage.com
SHEET 13 Hip pain
Mobilisations for the hipDo the following several times a day for at least 1 minute each time:
•Stand holding the side of a table and swing your leg backwards and forwards.
•Repeat swinging from side to side. See Figure S13.1A,B
A B
Figure S13.1A,B
Self-care resources
Copyright © Handspring Publishing Limited 2015 • handspringpublishing.com • .jingmassage.com
Active isolated stretching for the hipThe following stretches can be supplemented with oth-ers from the low back and leg, knee and foot stretching sheets as appropriate (see Sheets 8 and 14).
Gluteus medius muscle• In a standing position, cross one leg over the
other.
•Slide your hand down your leg as far as you can so that you bend your trunk and hips to the side.
•Hold for 2 seconds.
•Go back to the starting position.
•Do 10 repetitions of 2–3 cycles. See Figure S13.2
Figure S13.2
Self-care resources
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Adductor muscles• In a lying position, take your leg out to the side as far as you can.
•Assist the stretch at the end with a rope or belt.
•Hold for 2 seconds, release and repeat.
•Do 10 repetitions of 2–3 cycles. See Figure S13.3
Figure S13.3
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