First of all, to practice the 6 directions of mobility, you must first follow a general exercise principle of muscle pulling.
The main and most effective methods of proper muscle pulling are 3: static stretching, dynamic stretching, and relaxation after static force.
Static stretching of muscles, dynamic stretching of muscles are well understood. What is static after relaxation?
Static stretching is to stretch the muscles to a certain degree, and then maintain this position to maintain a period of time. Dynamic stretching, on the other hand, is similar to the warm-up exercises we often do, where the entire joint is moved and the muscle is stretched during the activity.
Post-static relaxation involves isolating the muscle to be treated as much as possible and then asking the patient to imagine contracting or just contracting the tight muscle and holding it for a few seconds. This allows the muscle fibers to be activated and produces post-training fatigue. The muscle is then relaxed as completely as possible and the affected limb is moved to a greater range of motion position. Repeat this technique 3-4 times.
The concept of static post-relaxation training and training methods are very important and we will talk about them later.
Today, let’s focus on static stretching.
Static stretching is a bit like the sculptural drama we performed as children, pulling and shaping their limbs to a scientific movement required by static training and holding them in place. Maintain this position for a period of time, within 24 hours a day, how to maintain how to maintain is not too much.
Static stretching must feel the feeling of muscle tendons being stretched, which is what the people call the “stretching” feeling. The stretching will have a stretching sensation, ligaments and muscles will have a tight feeling, but we must be especially careful not to stretch too much, if it hurts, you need to stop exercising first, and then report to your doctor, who will help you find the cause. For example, the pain may be caused by a change in the position of the acetabulum. After osteotomy, there is a bone blocking the area where there was no bone, which will restrict the movement of the hip joint, so it may hurt if you break it.
Static stretching method is suitable for most patients after osteotomy. As long as the osteotomy end is completely healed or basically healed, most patients can start static stretching exercises 3 months after surgery. This method is not recommended for patients after hip arthroplasty, as poor control can lead to joint dislocation.
The following is a scientific demonstration of static stretching exercises in six directions: flexion, extension, internal rotation, external rotation, internal retraction and abduction (all taking the right hip joint as an example).
Improving hip flexion
For the first method, you need to lie flat on your back and hold the right knee with both hands so that the knee is as close to the chest as possible, and the exercise will be more effective if you can bring the knee close to the opposite side of the chest. The torso and left lower limb should be kept close to the bed during the exercise.
For another method, bend the left hip joint and place the entire leg flat on the floor, then slowly press the entire body downward so that the knee is as close to the chest as possible.
Improving posterior extension
You will need to extend your right hip backwards and do a one-knee down position with your body weight lowered until there is tightness in the front of your right thigh. Be careful to keep your upper body straight and not tilted to the front. You can also try to grasp the right ankle with one hand and use your heel to get close to your buttocks.
Improving internal rotation
For this exercise, prepare a non-elastic band and place it over the middle of the foot while lying flat. Then bend the hip and knee and pull the band with your right hand to rotate the hip as far inward as possible, while your left hand helps stabilize the thigh on this side.
Improving external rotation
The same exercise as above, only change the direction of pulling to make the hip joint rotate outward.
Improving internal rotation
You need to hold the wall or chair with your right hand to help keep your balance, skim your right leg from behind your left leg to the left side as much as possible, and top your buttocks to the right as much as possible to experience the feeling of tightness on the outside of your thigh.
Improving abduction
You need to skim your right leg to the outside, squat down with your left leg like a horse stance, keep your upper body upright or lean towards your right leg and lower your body weight until you experience a tight feeling in your right inner thigh.