The gold standard of hip mobility is determined by the 6 gold directions of hip mobility. These 6 golden directions are flexion, extension, internal rotation, external rotation, internal retraction, and abduction. It is necessary to get “singles champion” in all 6 directions in order to get “all-around champion” which supports each other. For the degree of activity that does not pass the standard, we must practice! Practice! Practice! First of all, in order to practice the 6 directions of mobility, you must first follow a general exercise principle of muscle pulling. The correct method of muscle pulling the most important and most effective are 3 kinds: static stretching, dynamic stretching, static force after relaxation. 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 moves 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. A word about static stretching Static stretching is a bit like the sculpture plays we used to do as kids, where you pull and shape your limb into a scientific movement required by static training and hold it 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. Stretching will have a stretching sensation, ligaments and muscles will have a tight feeling, but we must be especially careful 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): To improve hip flexion The first method, you need to lie flat on the bed and hold the right knee with both hands so that the knee is as close to the chest as possible, if you can put the knee close to the opposite side of the chest, the exercise effect will be better. The torso and left lower limb should be kept close to the bed during the exercise. Alternatively, bend the left hip 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. Improve backward extension You need to extend your right hip backward and do a one-knee down position with your body weight lowered until you get a tight feeling in front of your right thigh. Be careful to keep your upper body straight and not tilted to the front. You can also try grabbing the right ankle with one hand and using your heel to get close to your buttocks. Improve internal rotation This exercise requires the preparation of a non-elastic band, lying flat with the band over the middle of the foot, then bend the hip and knee, pull the band with the right hand to make the hip rotate as far as possible, the left hand to help stabilize this side of the thigh. Improve external rotation The same exercise as above, only change the direction of pulling to make the hip joint rotate externally. 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 push your buttocks to the right as much as possible to feel the tightness of your outer thigh. Improve abduction You need to skim your right leg to the outside, squat with your left leg like a horse stance, keep your upper body upright or lean toward your right leg, lower your body weight until you get a tight feeling in your right inner thigh.