How to straighten your hips

Video: How to Self Correct a High Hip in 30 SECONDS

Content

Steps
Part 1 of 3: Hip Displacement Test
Part 2 of 3: Stretching the Hips
Part 3 of 3: Exercises to stabilize the hips
Tips
What do you need

The hips are an integral part of the human anatomy. They are made up of a series of bodily structures that move around the pelvis, leg joints, and sacrum, and can easily be displaced due to poor posture, improper sleeping position, sitting too long, or weakness in other muscles. Thigh alignment is very important, but not easy to do. The best way to align them is to learn to stretch and strengthen your thigh muscles to support your hips and spine. This article will guide you on how to straighten your hips.

Steps

Part 1 of 3: Hip Displacement Test

1 Make sure your hips are out of alignment. There is a simple test you can do to determine if your hips are turning poorly. If they are not misaligned, you can still strengthen them, and exercise can relieve hip pain you are experiencing from muscles or for another reason.
2 Stand up straight with knees apart. Bend your knees and place a small cushion, swim noodle, or the thin side of a swim board between your knees.
3 Squeeze the pillow with your knees. Stand up slowly. If you feel a click, your hips have been displaced. This will not fix them permanently, but rather fix a problem like this that needs to be worked on. If there was no click, then your hips rotated correctly when you stood up.
- You can also do this test on the floor. Lie on a training mat. Place a swim pillow or noodle between your knees. Squeeze your knees together, your hips can rotate and come into the proper position if they are misaligned.

Part 2 of 3: Stretching the Hips

1 Lie on your back on an exercise mat or carpet. Bend your knees with your feet flat on the floor, hip-width apart.
2 Cross your legs with the left side of your ankle on top of your right knee. Lift your right knee.
3 Pull your left ankle toward your chest with your right hand. Push your left knee away from you with your left hand. Hold for 10 seconds. You should feel tension in the piriformis muscle that runs from your lower back down to your hips and buttocks. This exercise is sometimes called "stretch 4" because if you lift your right leg, your legs form number 4.
4 Repeat on the other side. Pay attention to the side that is more tense and difficult to stretch. These tight muscles are weaker than those on the other side and are most likely dislocated as a result.
5 Repeat the stretch on the tighter hip. Repeat daily to improve alignment. Stretch both sides first to determine the tension, then repeat on the tense side.

Part 3 of 3: Exercises to stabilize the hips

1 Lie on your right side with knees bent, hips and legs folded on top of each other. Place your left hand on your left thigh to evaluate your movements. You don't want your hips to move during this exercise.
2 Pull in your abdominal muscles and press your navel against your spine to tighten your abdominal and transverse abdominal muscles, which wrap around your thighs from your stomach to your lower back.
3 Lift your left knee by rotating your leg up, but keeping your feet together. Raise your knee as high as you can without moving your pelvis. You may have to try more than once to find this point. Slowly lower your knee down so that it touches your other knee.
4 Repeat 15 to 25 times. Move to the other side and work out your right thigh. Repeat once or twice a day. This exercise is sometimes called the "clam exercise".
5 Return to starting position on the right side with knees stacked on top of each other. Straighten your left leg.Bring your right knee forward slightly so that it supports you during the exercise. Place your left hand on your left thigh to avoid movement in your hips.
6 Raise your left leg to hip level and turn it with your toes up. Turn back and lower your left foot to the floor. Repeat 15 to 25 times.
7 Repeat the exercise on the opposite side. Repeat twice daily for optimal effect.

Tips

Different leg lengths and eversion of the foot can also cause hip displacement.
Always check with your doctor if you have chronic or severe acute pain before trying to fix your hip problem yourself.