Exercises to strengthen the hip joint. Exercises for the hip joint

To perform these exercises you need a gymnastics mat, rug or blanket. Ventilate the room and relax:

Lie on the floor, arms straight along your body. Bend your legs at the knees. The main goal of the exercise is to increase the mobility of the hip joints to the right/left. Slowly spread your knees apart, but do not let it hurt. Then connect. Repeat at least 5 times (the maximum depends on your condition), trying to increase the angle of deflection by at least a centimeter each time.
Try making a pendulum with each leg. The starting position is similar to the first exercise. Legs straightened. Raise one leg without bending it at the knee and begin to swing it from side to side (like a pendulum). Do the same manipulations with the other leg. If your physical fitness allows, you can raise both legs and do a scissors exercise (the right leg goes to the left, the left to the right, then vice versa).
The starting position too. Lift one leg up and reach your heel towards the ceiling. Do this at least 10 times. Repeat with the other leg.

Exercise while sitting

To perform this exercise, you will need a comfortable, stable chair. Sit on it, back straight, arms along your body, legs together. Now bend forward and touch the floor near your feet with your fingertips. The minimum number of repetitions is 10. The exercise should bring a feeling of tension and work, but in no case pain.

Standing exercise

When doing coordination exercises, carefully monitor your well-being; at the slightest sign of dizziness, immediately stop the activity and sit down.

You will need a chair and a small, stable platform. Stand on it with one foot, grab the chair with your hand. Swing forward/backward with your free leg. The minimum number of repetitions is 10 (less is possible depending on how you feel). Repeat the swing with the other leg.

Now you can lie down on the floor and relax. Therapeutic gymnastics gives good results for arthrosis only with regular exercise.

Exercises for hip joints according to Evdokimenko

The famous rheumatologist and psychophysiologist, Pavel Valerievich Evdokimenko, developed his own system of exercises. It allows you to properly pump the leg muscles and develop the hip joints, which are affected by coxarthrosis.

Even in difficult cases, Evdokimenko can return patients the joy of independent movement using his treatment methods. The complex includes 11 exercises, most of which are performed in a sitting or lying position. Here are some of them:

Spread a mat on the floor and lie on your stomach. Place your legs together and extend your arms along your body. Lift one leg off the floor (as far as you can), hold it at the top for 5 seconds and lower it. Repeat at least 5 times. Carry out similar actions with the other leg. It is important to lift your leg using only the hip muscles, and completely relax it when lowering it. For joints affected by coxarthrosis, it is very important to have a powerful muscle corset that would support them, reducing the load on the cartilage.
Continue to lie on your stomach in the same position, only bend one leg as far as you can at the knee. Now lift it off the floor and stay at the top point for a maximum of a minute (minimum - half a minute). Then the leg lowers and the whole body relaxes. Do the same with the other leg.
Roll over onto your right side. Bend your left leg at the knee, stretch and lift your right leg. You need to hold it suspended for about half a minute. Lower and relax completely. Repeat with the other leg.
Mirror image of exercise No. 3. You need to lie on your right side, but you will have to bend your right leg and extend your left. Raise your straight leg to 35.40 degrees, hold at the top point for 30 seconds and lower. Turn over and practice with the other leg.
This exercise can be performed in two different ways - static and dynamic. For a static pose, once for 1 minute is enough (or less, depending on the condition). Lie on your back, stretch your arms along your hips. Working your legs again. They need to be bent and knees spread shoulder-width apart. Now lift your pelvis and hold at the top point for about 60 seconds. Get down on the floor and relax. In dynamics you need to linger at the top point for just a couple of seconds. Repeat the exercise dynamically 10 to 15 times.
Sit on the floor with your back straight, feet together, toes pointing towards you. Place a towel over your feet and grab the ends with your hands. Inhale and begin to bend forward. Having reached the maximum, relax as much as you can and exhale. Stay in this position for about a minute and begin to bend over again, helping yourself with your hands (pull yourself forward little by little). Pause again for a minute and relax. At this moment, try to strongly tense your thigh muscles for 10 seconds, and then relax. And once again stretch forward, helping yourself with a towel.

Gymnastics exercises are performed once a day. Regularity is very important. After a few months, you will be able to completely relieve tension from the posterior thigh muscle and free up the hip joint.

Arthrosis is insidious. The disease can go unnoticed for a long time, undermining your joints. Excessive or unusual loads (for example, a long walk), injuries (falls) can throw the body out of balance.

It is important to perform the described exercises constantly, without waiting for pain to appear.

They are useful not only for patients with diseased joints, but also for absolutely healthy people.

One of the most common diseases among people of working age is arthrosis. Arthrosis is a degenerative-dystrophic disease of the joints that affects cartilage tissue. The disease begins to develop after 30 years of age, and every year the chance of getting sick increases; both men and women get sick equally often. According to statistics, arthrosis most often affects one of the largest joints in the human body - the hip, and then the disease is called coxarthrosis. To prevent the development of the disease and strengthen the joint system, specialists have developed exercises for the hip joint to perform at home.

Efficiency of the technique

Therapeutic gymnastics is one of the effective methods of treatment, but it is worth remembering that exercises for arthrosis of the hip joint must be performed under the supervision of a doctor, since a specialist will select those that are more suitable and will check the correctness of execution. First, the complex will need to be performed in the hospital, then at home.

There are a large number of methods, but the most recognized is the one developed by Professor Bubnovsky. Exercises for the hip joint were compiled taking into account the latest discoveries in the field of neurology and traumatology.

Basic Requirements

Exercises for hip coxarthrosis are aimed at treatment, that is, they should be performed more gently. When performing the complex, breathing control is important. Before class, you need to massage the hip joint so that the muscles warm up and prepare for the complex. Walking in the fresh air and swimming have a positive effect. It is necessary to start gymnastics with minimal loads and try to increase each time.

The main requirement is to repeat the same movement at least 10 times, but the emphasis is on comfort and convenience when performing. And, perhaps, the most important thing is regularity.

Daily training is the key to efficiency and positive results.

Contraindications

Like all therapeutic exercises, exercises for the hip joint to be performed at home using the Bubnovsky method are contraindicated in the following cases:

Exacerbation of chronic diseases.
Presence of heart and vascular diseases (arterial hypertension, thrombosis, heart attack).
Hernias.
Increased body temperature.
Menstruation period in women.

Set of classes

Most often, doctors suggest exercises for the hip joint according to this program.

Lying on your back:

Bend your legs, then pull one to your chest, and then the other, clasping your knees with your hands. Try to hold this for up to 5 seconds, and return to the starting position using your hands.
Raise your straight leg above the floor, trying not to bend it, by 20-30 cm, then lower it and raise the second one. Repetitions – 15 times.
Legs are bent. We spread our knees, trying to separate them as far as possible.
Bend and spread your legs. It is necessary to first one, then the other, without straightening it, tilt it inward.
Raise the two bent legs together, exhale the air, lower them, and inhale. Breathing control is mandatory.
Legs straight, arms along the body. You need to raise your head and shoulder girdle, hold for 3-4 seconds and lower.

Lying on your side:

We move the straight leg to the side.
The leg that lies on top is bent at the knee, try to move it back, pull it towards the chest.
Bend your knees, on the leg that lies above, we try to pull the heel up. We go back and swing up.
Legs are bent. We try to connect the elbow of the arm that lies on top with the knee of the leg that lies below.

Lying on your stomach:

Starting position: lie on your stomach, rest your elbows on the floor.

Raise one leg up, then the other. We try not to do the exercise abruptly.
Raise your leg up, return to the starting position, roll over onto your back and repeat the movement.
Leaning on your elbows, first pull one knee to the elbow, return the leg to its original position, stretch it back, and also do the second one.
We spread the upper and lower limbs shoulder width apart. We try to lift the body up.

Kneeling:

We first raise one leg, bent at the knee, then the second, arms straight, resting on the floor.
We straighten the leg, raise it, then lower it, and do the same for the second leg.
We bring the leg bent at the knee to the chest, then take it back and to the side.

Exercises that are not recommended for coxarthrosis:

Squats.
Long walks.
Exercise "bicycle".

By strictly following the recommendations and instructions of the treating doctor, adhering to the technique and basic rules of therapeutic exercises, you can significantly improve the condition of the joints and restore their previous mobility. The exercises can be done while at home.

Treatment of joint diseases is a complex task, the solution of which is dealt with by many specialists. There are generally accepted standards and proprietary methods for the treatment of arthrosis. The author of one of these methods is Sergei Bubnovsky, a kinesitherapist who has proven the healing effect of movement on sore joints. Today, the treatment of coxarthrosis according to Bubnovsky is widely practiced; the exercises he developed for arthrosis of the shoulder joint and other large joints are effective. For arthrosis of the small joints of the hands, treatment with movement is also indicated. Using the methods of this doctor, you can treat not only osteoarthritis, but also arthritis, a number of diseases of the spine, and carry out rehabilitation after injuries and operations on the spine and limbs.

About Professor Bubnovsky and kinesitherapy

Doctor of Medical Sciences Sergei Mikhailovich Bubnovsky is the author of a number of books and videos about healing the body. He created a network of centers where the professor’s followers provide advice and teach patients methods. During treatment, the author's multifunctional Bubnovsky simulator (MTB) is used.

The method used to treat coxarthrosis of the hip joint and a number of other diseases was, in the full sense of the word, suffered by the author. At the age of 22, he received a number of serious injuries as a result of an accident, underwent complex operations, but could only move on crutches. It took him about 30 years to develop a fundamentally new method of treating the musculoskeletal system and restore his own health.

Work by S.M. Bubnovsky about coxarthrosis of the hip joint, namely about step-by-step rehabilitation after total arthroplasty, was recognized by the Russian Ministry of Health as the best work devoted to this problem.

The very idea that physical exercises and movements heal and contribute to the rehabilitation of the musculoskeletal system is not new. Even Hippocrates considered gymnastics to be an important area of therapy. In the 90s of the last century, S. M. Bubnovsky seriously took up the issues of movement treatment, or kinesitherapy. He developed a program of diagnostics and treatment and advisory assistance for patients with diseases of the musculoskeletal system, such as coxarthrosis of the hip joint, gonarthrosis, arthrosis of the shoulder, arthrosis of small joints of the hands, feet, and spine. In the network of Bubnovsky Centers, you can not only undergo diagnostics and receive advice, but also master a physical therapy program. The effectiveness of Bubnovsky’s gymnastics for arthrosis has been proven by practice.

Uniqueness of the technique

We are accustomed to the fact that for arthrosis, in particular for DOA of the hip joint, treatment should be complex, its main components:

drug therapy - NSAIDs, vasodilating locally irritating ointments, chondroprotectors, muscle relaxants;
physiotherapeutic procedures;
Exercise therapy, special gymnastics for arthrosis;
massage, manual therapy.

It is also necessary to adhere to a diet, undergo courses of sanatorium-resort treatment, and you can resort to traditional medicine methods. But it is impossible to imagine that with arthrosis of the hip joint you can do without drug pain relief. After all, pain is one of the main symptoms of arthrosis; in the early stages it leads to stiffness and limited range of motion. Because of this, many patients try to minimize physical activity and only worsen the situation.

Muscle atrophy is added to degenerative-dystrophic changes in the joint. Blood circulation deteriorates, tissues do not receive sufficient oxygen and nutrients necessary for cartilage restoration. As a result, the destruction of the joint reaches such a degree that it can help.

All traditional methods of treating arthrosis and other diseases of the musculoskeletal system have 2 serious drawbacks.

Impact on the effect, not the cause.
Patient passivity.

Treatment of coxarthrosis using the Bubnovsky method does not involve the use of medications or surgical interventions. In accordance with the author’s methodology, treatment requires using the body’s internal resources.

And the patient himself must do this. Natural methods of pain relief are used - exposure to hot steam and ice water. About osteochondrosis and arthrosis, Bubnovsky says that such diseases cannot be cured with medication. Medicines provide temporary pain relief, but do not eliminate the cause. And Bubnovsky’s rehabilitation exercises provide a lasting effect, helping patients with injuries to the pelvis, hips, and spine who have undergone surgery on the hip or knee joint to get back on their feet.

Diagnosis and treatment

Before starting a set of training, the patient must undergo myofascial diagnostics of the spine and joints. First, the spine and limbs of the lying patient are palpated, then diagnostic training is carried out - you need to perform a series of exercises. The doctor assesses the range of motion, pays attention to pain that occurs during palpation, active and passive movements.

Functional diagnostics, which are carried out during test sessions on rehabilitation simulators, are even more informative. The program is selected for each patient individually, taking into account age, gender, and general health. Bubnovsky has developed a number of programs for different categories: athletes, children, elderly people, pregnant women.

The main components of treatment of the hip joint using the Bubnovsky method:

performing exercises on simulators;
therapeutic adaptive gymnastics;
correct breathing;
cryohydrothermotherapy, exposure of muscles to contrasting temperatures.

The exercises developed by Bubnovsky for the hip joint must be performed correctly, only in this case they will be beneficial. Videos that can be found on the Internet will help you master a set of physical exercises for coxarthrosis of the hip joint. But it is better to contact one of the centers, where they will select the optimal program for a particular patient and teach all the intricacies of performing the exercises.

When the complex is mastered, it is not necessary to train in a gymnastics or gym under the supervision of an instructor. You can continue exercising at home; it is best to purchase an MTB for this purpose. With this simulator you can strengthen different muscle groups and develop various large joints; detailed instructions are attached to it.

Bubnovsky’s technique allows not only to slow down the development of arthrosis or to undergo successful rehabilitation after injury or surgery. One of the programs is designed to prepare patients for endoprosthetic surgery. Patients with coxoarthrosis who participated in this program begin to walk without assistive devices within a month after their hip joint is replaced with an endoprosthesis.

Exercises on the simulator

The Bubnovsky multifunctional simulator has a decompression and anti-gravity effect, protects weak areas from overload, and eliminates friction of articular surfaces. It allows you to develop the deep muscles of the spine and joints, activates metabolic processes and transport of nutrients to the joints. The exercise machine is attached to the wall, equipped with blocks, cable and weights, and is used for performing upper and lower rows.

"birch";
adduction of the leg;
“frog” – leg pull from the upper block to the shoulder.

These are just some of the exercises for coxarthrosis of the hip joint that can be performed on MTB. There are about 60 exercises available, and many of them have a beneficial effect on the hip joint. You need to increase the load gradually.

Sergei Mikhailovich recommends starting with minimal weight and performing 15–20 repetitions. If you can complete 20 repetitions without much effort, you should increase the weight. The exercises are safe; even weakened patients can exercise on the simulator, including those for whom standard exercise therapy for coxarthrosis of the hip joint is contraindicated.

Exercises for the hip joints

It is possible to perform exercises for the hip joints according to Bubnovsky without special rehabilitation equipment (simulator). Here is a complex of gymnastics for coxarthrosis of the hip joints by Dr. Bubnovsky. All exercises are performed in a supine position, the starting position of the legs varies.

Legs are bent. Smoothly pull one leg to your chest, then the other. Wrap your hands around your knees and hold in this position for 3-4 seconds. Helping with your hands, carefully return your legs to their original position.
Legs extended. Alternately lift your straight legs, lifting your hips off the floor. When the heel is at a height of 20–30 cm from the floor, hold your leg for a couple of seconds in this position without bending.
Lying with your legs bent, spread your knees to the sides as far as possible.
The legs are bent, the arms lie relaxed along the body, palms down. Move your legs, simulating pushing a heavy object with your feet. At the moment of full straightening of the legs, pull the toe towards you.
Spread your legs bent at the knees. Without lifting your pelvis from the floor or changing its position, alternately tilt your bent legs inward, trying to touch your knee to the floor.
Legs are bent, knees are brought together. Raise and lower both legs at the same time without lifting them apart. Raise as you inhale, lower as you exhale.
Lying on your back with your legs bent, pull your head and legs to your chest, trying to touch your head with your knees.

And these exercises for the hip joint according to Bubnovsky.

Sitting on a chair, bend down, trying to touch your toes with your hands.
While standing, alternately swing your left and right legs forward, backward, and to the side. If it is difficult to maintain balance, hold on to the back of the chair with your hands.

Correct breathing

In order for the Bubnovsky complex to give the expected effect for coxarthrosis and other diseases, you need to not only move correctly, but also breathe. The author has developed a method of diaphragmatic breathing. To use not only the bronchi, but also the diaphragm, you need to pronounce the sound “HA” as you exhale. Basic principles of adaptive breathing in kinesitherapy:

any forceful actions (traction, bench press) are performed while exhaling, reverse movements without effort - while inhaling;
when performing strength exercises, you need to exhale briefly, quietly, when doing cleansing breathing, the exhalation is also short, but explosive, and stretching exercises should be accompanied by a long exhalation of low tones;
exhaling, you need to concentrate on the pain point, as if heating the source of pain with your breath;

Stretching should begin with relaxing the facial muscles. They should not be distorted by a grimace of pain. Following the face, the shoulder girdle and back relax.

Here are the basic rules that must be followed when performing gymnastics for the hip joint or other sets of exercises:

increase the load gradually;
exercise regularly, lack of mood, poor health and even fever are not a reason to stop exercising;
listen to your feelings, select the number of repetitions so that gymnastics brings pleasure and does not turn into self-torture;
Muscle pain should not be feared, it is an indicator that the muscles are being developed. If cramps occur, massage, apply heat or cold to the muscles, temporarily limit the load, but do not give up exercising;
gymnastics performed to develop the hip joint should include exercises for other joints of the limbs and spine;
It is important to have a positive attitude and do the exercises well to pleasant music.

Dr. Bubnovsky’s physical education and health programs are suitable for patients with different stages of coxarthrosis. In the early stages, exercise helps improve blood supply to the joints and helps stop the destruction of cartilage tissue.

If the disease was advanced and surgery was needed to replace the joint with a prosthesis, exercises will help you recover faster after surgery. The complexes are simple, but their effectiveness depends on correct execution down to the smallest detail, so it is better to master the exercises under the supervision of an instructor.

Due to various injuries, congenital pathologies or degenerative-dystrophic changes in bone tissue, a person’s freedom of movement decreases. It becomes increasingly difficult for him to perform the simplest actions. Pathologies cause especially a lot of inconvenience. Any movement, even sitting, causes pain to a person. Many patients are forced to constantly take painkillers, but the situation still gets worse. Therefore, it is necessary to take measures to restore the person’s ability to move without pain. The main method to achieve this is hip exercises. But in order for it to bring benefits and not cause even more harm, it is necessary to practice under the guidance of a specialist.

Properties of special exercises

For any pathological processes in the hip joint, gymnastics is necessary. Without this, the disease will progress, muscles and ligaments will atrophy, and the destruction of cartilage tissue will accelerate. After all, pain forces a person to limit mobility, which leads to a slowdown in blood circulation and metabolism, and a decrease in muscle tone. And correctly performed exercises perform the following functions:

When is physical therapy needed?

The hip joint is the largest and most complex in the human body. It consists of the head of the femur, which is connected to the pelvis using articular cartilage, many muscles and ligaments. The movement and shock-absorbing properties of the joint are provided by cartilage tissue and special synovial fluid. Under certain conditions, destructive processes begin in the joint itself or the tissues surrounding it. This leads to pain and limited mobility. Coxarthrosis, arthritis, osteoporosis, bursitis and other diseases develop. They can appear due to injuries, age-related changes, increased stress, and metabolic disorders. Only special healing gymnastics of the hip joints will help stop the destruction.

Contraindications to exercise therapy classes

Despite the fact that gymnastics for the hip joint is the most effective way to get rid of many pathologies, it cannot be performed by everyone. Any exercise therapy classes are contraindicated in the following cases:

Basic rules of classes

For hip exercises to be truly beneficial, they must be performed correctly. Only following all the rules will help restore joint function and improve the patient’s condition.

You can exercise only after the exacerbation has subsided, in the absence of pain. It is especially important to avoid painful sensations with coxarthrosis or osteoporosis, otherwise this can lead to injury.
Classes must be regular. In order to establish blood circulation and nutrition of all tissues of the joint, it must be subjected to special loads daily, and in some cases several times a day.
You can only perform those exercises recommended by your doctor. After all, the types and intensity of the load vary depending on the characteristics of the disease and the condition of the joint tissues.
The load can be increased gradually. Only in some cases is it allowed to expand the range of motion and add weights. But basically, increasing the load occurs by increasing the number of repetitions and adding new exercises.
Breathing during exercise should be free. You can’t delay it or let it become too intense. After each exercise, breathing should be restored by taking a couple of deep breaths.
All movements are performed slowly, without jerking or effort.
Each exercise is first repeated 3-5 times. After the condition improves, the number of repetitions should reach 10-15.

What loads are good for joints?

For various pathologies of the musculoskeletal system, it is recommended to move more. Heavy loads and professional sports are excluded, jumping and heavy lifting are prohibited. But a little physical activity is only good for your joints. Doctors recommend, in addition to performing a special complex of exercise therapy, during the recovery period after injuries, operations and when exacerbations of degenerative processes subside, swimming more, doing yoga, and walking.

How not to exercise

There are especially many restrictions in performing exercises. In this case, as well as in many other pathologies, you cannot:

Recovery after operations and injuries

Particular care should be taken when exercising if there is physical damage to the hip joint. After various injuries and surgical interventions, he recovers for a very long time. Rehabilitation measures must be comprehensive. And the main place among them is gymnastics. It is wrong to think that after an injury you can only exercise when you are allowed to get up. Such prolonged immobility will lead to atrophy of ligaments and muscles and destruction of cartilage tissue. Therefore, after the pain subsides, you need to start doing simple exercises: turns and rotations of the feet, tensing the thigh muscles, moving the healthy limb.

Of the surgical interventions, the most common is Gymnastics, which is also required after it. You need to move your foot and healthy leg, strain the muscles of your thighs and buttocks. After some time, it is recommended to slowly move your leg to the side along the bed, bending it at the knee. Then you are allowed to stand up, walk on crutches, raise your legs up and to the sides from a lying position.

Basic exercises

Experts have developed several complexes performed for various joint pathologies. All exercises are prescribed to the patient individually after examination and determination of the tissue condition. The number of repetitions, duration of classes and types of loads may also vary. Gymnastics for the hip joint may include the following exercises:

hip joint

One of the most severe pathologies of the musculoskeletal system is the progressive destruction of the joint. It is called coxarthrosis and causes severe pain when moving. The gradual destruction of cartilage leads to a complete loss of mobility. Therefore, therapeutic exercises for coxarthrosis of the hip joint are the main method of treatment. It not only helps relieve pain, accelerates blood circulation and tissue nutrition. Correctly performed exercises strengthen the muscles and ligaments that hold the joint, which slows down its destruction.

But degenerative processes in cartilage tissue lead to the fact that all exercises must be performed smoothly, with a small amplitude. Intense flexion and extension of the joint are contraindicated, as they can aggravate its destruction. Therefore, it is recommended to practice under the supervision of a specialist. It is especially important that gymnastics be performed correctly and carefully for grade 2 coxarthrosis of the hip joints. It should be aimed at relaxing the muscles, stretching them, strengthening the ligaments, and the joint itself should be minimally involved in the load. Most exercises are performed from a lying position on your back or stomach, so as not to increase the load on the joint. It is necessary to ensure that movement does not lead to pain in any way.

Gymnastics for hip dysplasia

Congenital joint underdevelopment occurs quite often after complicated childbirth or pathologies during pregnancy. It is necessary to treat dysplasia in the first year of life, when the baby does not walk. The main methods are gymnastics and massage. They need to be done 2-3 times a day regularly. All movements are performed slowly and smoothly; they should not cause any discomfort to the baby. Hip joint gymnastics for children may include the following exercises:

when the baby is lying on his back, take him by the knees, carefully spread his legs, rotate them;
take the child by the ankle joints and alternately bend and straighten his legs;
raise the baby's legs to his head;
when the child lies on his stomach, bend his legs, bringing his heels to his buttocks.

Various pathologies of the hip joints are effectively treated with the help of gymnastics. But in order not to harm yourself even more, you need to follow the rules of doing the exercises.

Arthrosis is a disease of the joints, which is accompanied by their changes and deformation, as well as a certain limitation of mobility and the inability to move painlessly. To avoid this disease, you need to lead an active lifestyle and give your body physical activity. Let's look at what exercises there are for the hip joints when arthrosis occurs, how to perform physical therapy at home, and which method is the most effective.

What exercises to do for coxarthrosis

Coxarthrosis or osteoarthritis of the hip joints is the most common disease in this area. It occurs due to insufficient lubrication in the bone cup and dysplasia of this area. The simplest way to treat such a disease is physical therapy. Any recovery begins with such exercises, so it is important to know how to perform the exercises correctly and which ones are the most effective.

Lying on your back:

We lie down on a flat, hard surface and stretch out our limbs. Gradually raise your arms and legs up as you inhale, and lower them as you exhale. We repeat the exercise from 6 to 10 times (the first time it is better to take a small amount, and increase it during daily exercise).
Without lifting your heels from the surface, raise your knees up. We perform up to 10 times.
We straighten our legs, point our feet inward, and then return to the starting position. The exercise can be performed even in bed before bed, up to 10 times a day.
We place our hands on the belt, lying on our back, and perform the “bicycle” exercise for about 20 seconds. Breathing should remain even and continuous, so you need to practice at a slow pace.

Lying on your stomach:

With our hands on our hips, we gradually raise our legs to a height of 20-25 cm and lower them back, performing about 10 times.
Similarly, raise your head and shoulders.
We move our arms forward, strain the muscles of the hip joint, trying to lift ourselves. After relaxation, repeat up to 7 times.

Rules for performing exercise therapy at home

If joint diseases are detected, there is no need to suddenly start playing sports; all exercises should be introduced gradually, starting with 2-3 times.
Determine a special place for classes, without drafts, but with a fresh stream of clean air, for example, near forests.
The main goal of all exercises is to unload the spine and lightly strain all joints, so the lying position is the most suitable.
If you choose strength training, then perform them with special belts that secure the lower back and neck. Under no circumstances hold your breath for long.
A complex for rehabilitation after operations must be selected so that all muscle groups are warmed up in it. Do not exclude any activities based on your own preferences, this may introduce an imbalance in the body’s recovery process.
Before flexibility exercises, do a good warm-up of all joints to avoid tearing ligaments.
All training must be regular. You can set aside just 1 day a week for a complete break from gymnastics.

A set of exercises for the initial stage of the disease, stage 1-2

In the first stages of arthrosis development, a person may experience intermittent pain in the joints. They often appear during periods of intense physical activity, frequent walking or running. The patient can still endure such pain, so he rarely consults a doctor. It is very important to start physical therapy during these periods in order to easily avoid severe consequences.

Lying on your back

We straighten our arms straight at the seams, take turns raising our legs up and bending them at the knee joints. After extension, repeat up to 8 times.
We leave our hands in the same position, raise both legs, bend/unbend the right knee, then do the same with replacing it with the left one. Repeats - up to 8 times.
We perform the classic “bicycle” exercise. The development of the hip and knee joints is done with bent legs.
We lie down on our left side, bend our lower leg, and raise and lower our upper leg in a flat position. We perform similar movements while lying on the right side.
We stretch our heels forward, bending our toes as close to our knees as possible. Pull for 15 seconds 3-5 times.

On the stomach

We bend and straighten the leg at the knee joint. Alternately left and right, 5-8 times.
Raise your straight, outstretched leg 20-30 cm up and lower it. We perform similar actions with the second one. Repeat up to 7 times.
Raise the hips up to a maximum height of about 10 cm, without lifting your shoulders from the floor. We repeat the movement, depending on the level of pain present, up to 6 times.
We try to reach our legs behind our back with our hands, stretching as much as possible. We repeat the exercise up to 5 times.

standing

We raise our legs, bending them at the knees. We alternately train the left and right, 7 times each.
Let's squat. Legs are half bent. If during this exercise you feel severe pain, or you do not have the strength to stand up on your own, then you can use a chair, wall, or ladder for support.
Bend back and forth and rotate the body up to 5 times in each direction. We do such exercises only if there is no pain in the hip joints.
Having spread the lower limbs a little wider than the shoulders, we try to reach the sides of the legs with our hands, leaning left and right. Repeat up to 7 times.

Sitting on a chair

We perform flexion/extension in the knee joints and hip joints. Repeat up to 7 times.
We take a rubber band and fasten it to the legs. We perform flexion/extension of the knee and hip joints with force, while pulling the rubber device between the limbs.
We grab the back of the chair with our hands and try to squat on half-bent legs. When performing this task, be sure to maintain an even posture and use strengthening corsets.

Strengthened set of exercises

Place your healthy leg on a chair, bench, bed or step, and grab some support nearby. Swing the affected limb back and forth, left and right, trying to smoothly bring it towards the stomach.
Squat down with your back straight and keep it straight. Extend your limbs one at a time and keep your legs straight for a few seconds. Repeat up to 5 times a day.
Lie on your side on the side of your healthier limb. Raise your sore leg up a few centimeters and hold it in this position for up to 5 seconds. At the beginning of such exercises, raise the limb no higher than 5-10 cm; later you can use a rubber band or cuff for weighting.
Lie on your stomach, lower your arms in the direction of your body and imitate crawling movements, while tensing your abdominal muscles and moving your hip joints.
Perform the classic squat exercise without the use of auxiliary objects (chairs, walls), without lifting your heels from the floor. Be sure to remember proper posture while exercising.

Lightweight exercises for severe forms of arthrosis

If a patient has a severe form of arthrosis, then exercises alone are not enough, but they must be performed in a special order. The time it will take to implement a full load program should start from 10 minutes and increase to 20-25 minutes over the course of a month. If pain is felt, then it is necessary to stop doing the exercises until the discomfort completely stops and only then start again. Here is a list of the easiest and simplest micromovements to improve the condition and strengthen muscles:

Place a small elevation (small chair, brick) near a stable support and stand on it with your healthy leg. Straighten the affected limb and try to move it back and forth. Increase the amplitude of oscillations as joint pain subsides.
Place a chair on a flat surface and sit on it, keeping your back straight. Place your knees shoulder-width apart and try to close them, holding them close for 2-5 seconds. Relax and try to repeat the exercise up to 5 times.
Prepare a hard, warm, flat surface (floor, bed) and lie on your back. Place a cushion or small piece of soft cloth under the sore limb. Stretch your legs out and spread them a little to the sides, and then inward. To simplify this exercise, you can rotate your knees.

Healing gymnastics according to Dr. Evdokimenko

Many people suffering from arthrosis note the effectiveness of gymnastics from Dr. Evdokimenko. This physical therapy is based on simple movements, but they must be performed exactly as indicated in the author’s publications. The quantity of exercises done is absolutely unimportant, only quality matters. This type of exercise therapy is suitable only for physically strong patients who are able to control the movement of limbs and perform tasks smoothly, without jerking. Let's consider classes from this unique effective gymnastics, which have become widespread:

Lie on the floor, place your arms along your body. Raise your right leg 15 cm from the floor and hold it in this position for 30-40 seconds. Then slowly return to the starting position and relax. Repeat the same with your left. The exercise must be performed without turning the torso, without lifting the stomach and arms from the floor. It is very important that the knee and hip joints are tensed, and not the abdominal and back muscles. This exercise is performed only once a day with each leg, and after that there should be a rest for at least 5 minutes.
The same exercise is performed dynamically: lift one leg up, hold it for 1-2 seconds and smoothly lower it, repeat the movement 10-12 times. Then do the same with the second limb. Be sure to maintain a motionless body position while performing. Rest – 5 minutes.
Perform the exercise in the same way as the previous one, but only with your knee bent at an angle of 90 degrees.
Raise both legs 15 cm from the floor and smoothly spread them apart, and then bring them together. Repeat the movement up to 8 times.

All types of gymnastics that Dr. Evdokimenko develops should be done only taking into account all the recommendations and rules. If these are not observed, the effectiveness of physical education is noticeably reduced, and the result may not be achieved. Therefore, consider a detailed video that demonstrates how to correctly do the exercises recommended by doctor Evdokimenko:

Therapeutic gymnastics by Sergei Bubnovsky and its benefits

Doctor of Medical Sciences, Professor Sergei Mikhailovich Bubnovsky developed special adaptive gymnastics for arthrosis diseases. These exercises are not easy to perform, and the patient must be in good physical shape, but according to the scientist and his patients, the result will not be long in coming. The most popular Bubnovsky exercises – classic push-ups.

They are done 5-10 times, keeping your back straight without bending it. The body must move in the same plane, then the exercise is performed correctly. After completing this lesson, you need to cleanse your lungs by:

Sit on your knees with your heels on the floor.
Raising yourself slightly on your toes and pointing your arms up, inhale so that you hold your breath.
Then drop sharply onto your heels, bending your limbs.
Say a loud “HA” as you exhale; if this sound sounds low, then the exercise is considered completed correctly.

Video: 20 basic physical exercises

All types of physical therapy are similar to each other. They are performed in a standard position and with the same recommendations. But Bubnovsky’s gymnastics is not similar to the general mass of exercise therapy; it has its own characteristics and is performed by many patients with arthrosis of the hip joints. Watch the video that demonstrates 20 basic physical exercises for quick recovery according to Sergei Mikhailovich’s system. If you download such a lesson to your computer, you will easily be able to perform all the tasks correctly.