Stretching and Exercising for Hip Support

As the structure that connects the lower and upper regions of the body, it is safe to say that hip mobility is essential to comfortable living.  The hip area consists of two main bones, the thigh bone or “femur,” and the pelvis, which is made up of three bones called the ilium, ischium, and pubis.  It is surrounded by the hip joint, which is comprised of the following:

All of these components contribute to the overall function of the hips.  Its two main roles are to bear the weight of the body and to act as the command center for the lower extremities.  The hips are involved in many lower body movements including walking, kicking, and jumping.  Ideally, all should work in sync.

However, a sedentary lifestyle can put a lot of stress and compression on the hips, especially the iliopsoas muscles. This happens when you sit for extended periods of time while working on a computer, lounge on the couch to watch television, and drive or ride in a car. To combat this, it’s recommended that you walk regularly and take frequent breaks throughout the day to stand, stretch, and move around.  It can also be helpful to invest in an ergonomically correct chair. Unfortunately, most chairs and car seats provide very little support for the pelvis. It’s best to sit in a chair with a firm cushion and a slightly elevated seat.  This can help to keep everything in place by lending vital skeletal and muscular support.

Over time, a sedentary lifestyle may lead to dysfunctions, like the following:  

In addition to staying active, both regular stretching and the use of PEMF may provide support for your body’s natural ability to reinforce itself through healthy bone and joint function, including that of the hips.

Stretching

Regular stretching of the hip region will help strengthen the muscles that support the hips.  These muscles are frequently referred to as the iliopsoas, which is a combination of the psoas major, the psoas minor, and the iliacus.  

To improve their function and mobility, you must stretch these muscles.  Two of my favorites stretches that address this family of muscles is lunge and bridge exercises, which are pictured below.

Lunge Position

Bridge Position

According to the Mayo Clinic, these and other hip-stretching exercises may help to…

Stretching also enhances blood flow to the muscles, which may result in unexpected benefits to your overall wellness.

PEMF and the Hips 

While PEMF is not a cure or treatment for any hip conditions, it may be a helpful addition to your wellness regimen because of its potential to support microcirculation and increased blood flow to the hips.  In fact, in a recent study with the Pulse Centers XL Pro, PEMF increased blood flow by 20% in rat skeletal muscles.  By addressing underlying cellular dysfunction and exercising the cell, PEMF supports your cells’ ability to do their job better and your body’s natural wellness functions, which include bone and joint function.

PEMF Positions that Provide Cellular Exercise to the Hip Area

Combination with the Square Pad and Paddles

Double stacked Paddles

Combination with the two Square Pad focused on the hips

When it comes to supporting the hips, both PEMF and stretching may be beneficial.   Using these tools in harmony may support the optimization of hip function and mobility. Remember, it is best to consult your licensed healthcare provider if you are experiencing pain or discomfort in your hips.

References:

JOINT REPLACEMENTS AND IMPLANTED PROSTHETICS Dr. William Pawluk. https://www.drpawluk.com/blog/joint-replacements/

Treating chronic pain with pulsed electromagnetic field treatment (PEMF)  Chiropractic Economics. Jeffrey Tucker, DC.  April 11, 2019 https://www.chiroeco.com/pemf-chronic-pain/

How do you strengthen hip flexors?  Medical News Today.  https://www.medicalnewstoday.com/articles/320489#hip-flexor-stretches

Anatomy and function of the hip.  Andrew R J Manktelow – 2019. https://andrewmanktelow.com/the-hip/anatomy-and-function-of-the-hip/

How Does a Hip Function?  Brainlab.org. https://www.brainlab.org/get-educated/hip/hip-anatomy/how-does-a-hip-function/ 

Hip Anatomy.  Roderick Brooks.  https://www.roderickbrooks.com/hip-anatomy.html

Hip Anatomy.  Marco Funiciello, DO https://www.arthritis-health.com/types/joint-anatomy/hip-anatomy

The Hip Joint, Big, Powerful and Important.  Susan Ingraham   Oct 28, 2013 http://www.susaningraham.net/hip-joint.html

Stretching: Focus on flexibility https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931  

PEMF – Its Correlation to Enhanced Energy, Endurance and Performance 

Tad Kolterman1, Brittany P Lassiter1, Maisoun Bani Hani2, Nicola Lai2 & Stephen J Beebe1

1 Frank Reidy Research Center for Bioelectrics, Old Dominion University, Norfolk, VA

2 Department of Computer and Electrical Engineering Old Dominion University, Norfolk, VA

Author: Pulse Centers
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