Übungen zur Lockerung & Kräftigung der Hüfte | mit Felix

Hi sports fans, it's your Felix again. I'm happy that you are with me at the start. Today I want to show you a few exercises how you can loosen and stabilize the hip joint. For this you need a stepper, a stair step or a foot bench, a mat and a Faszienrolle. We start with a relaxation exercise for the hip joint. For this we go to the stair step or the stepper. We put one foot on the edge and let the other leg float free. Choose a wall or a railing to hold you for a stable position. Then you try to move your leg back and forth. If you feel comfortable, you can move your leg a little further back and forward. Relax your leg and feel how it feels in your hip joint. After 30 seconds, relax and switch sides. I'll show you an alternative. You go all the way to the edge so that you have a little space to move your leg to the side. To the left and to the right. A different direction of movement in the hip that we are now provoking here. To loosen completely, you can also tie a weight in the form of a weight boot around the ankle. Then you have a little more pull and make sure that the thigh bone pulls even more out of the hip. To relieve stress and to make the mobility pain-free and larger. Also here 30 seconds. Then you may already feel a good standing leg. This is also a great strengthening exercise. The lateral gluteal muscle, which is active, stabilizes the hip. The whole thing on both sides. 30 to 60 seconds with a little extra weight if you want. Then the hip is definitely well warmed up. After we have loosened the legs and the hip well, we continue with the rotation in the hip. For this, you look for a fixed position. You can stabilize yourself again on a fixed object. Then you go into the one-legged position. The standing leg is slightly bent. I have already mentioned that the lateral gluteal muscle is tense. Super important for a stable hip joint and for a fixed position. Shoulders back, upper body upright. Then you pull the playing leg, which floats in the air, in front of the body as high as possible. Then bring the knee outwards. And then go back down to the middle. You can raise the toes again. Then the leg goes up again. Pull the knee edge. Knee out to the side and back down. Feel free to test how far you come out. Keep the balance. Everything that is painless for the hip. Feel free to take movement with you. Otherwise, a smaller movement at any time to relieve stress. Feel free to practice 10, 15 or 20 repetitions, depending on how it feels in the hip. And then we continue on the other side. Feel free to do two sets. Now I'll show you another movement. For this, I switch to the standing leg. Now we go up with the playing leg sideways with the knee. And bring the knee forward deep. So, opposite work. Raise to the side. Lead to the middle. And then lower to the middle. Feel free to test how high you come out with the knee to the side. Stabilize in the middle again and again. Put your foot up. Bring the standing leg back to tension. And then outwards. To the middle. And deep. Alternatively, a smaller movement at any time. To relieve stress in the hip. Of course, you can also compare right and left. Which side works better? Shoot your own body perception. And then we'll see you in the strengthening exercises. Now we come to the strengthening of the muscles around the hip joint. We want to train the gluteus muscles, the big gluteus muscles. For this, we start in a four-legged position. Put your palms under your shoulders. Alternatively, you can go on your wrists, if that's more comfortable for the wrist. And the hips directly above the knee joint. Put your toes up. The gaze goes down on the mat. So that the head works in extension of the spine. Slightly pull in the belly button. And then we start with one leg that goes out backwards. Then you put your toes out backwards on the floor. Keep the balance. The upper body remains calm. Through abdominal and back tension. And then you lead the leg out upwards. Go into the hip extension. Long leg, long back. And activate the gluteus muscles. And from that position, you now pull the knee towards the body. In the direction of the elbow. And go out backwards. Start with a small movement. That means, the leg is long, but not completely up. Test what the lower back says about the story. And if it feels good, you can go a little higher. And down again. A small variation. When you're up, you pump up the maximum tension three times. And then you go down again. This way you can increase the intensity significantly. Three, two, one. And slowly back. The upper body remains calm. And the exercise is more in the gluteus. Slightly also in the lower back. But it shouldn't cause any pain. Do 15-20 reps per side. Two sets of that. Then you should feel the big gluteus muscle. Now we come to the second strengthening exercise. It takes place in the side position. Also a great exercise for the couch. Lie on your side. Support the head with the palm of your hand. And straighten both legs long. Then it's about getting the upper leg into action. Slightly lift the leg. The upper leg is long. That's very important. Then you lift the leg up towards the ceiling. And go down slowly again. You can put your foot on the lower foot to relieve stress. And then come up again. Or let the leg float to keep the basic tension. Then it gets a little more intense. And with every movement you try to lead the leg a centimeter higher towards the ceiling. Start with a small movement. Test it slowly. Feel what the hip says. What does the lower back say. If it's clear and you can keep the upper body calm. Then you can try to go a little higher. Lift and lower. A small variation. Pull the knee towards the body when the leg is low. And then stretch. And only then go up. Now we have a different direction of movement in the hip. And it gets a little more intense. Also here 15-20 reps. You should notice that the hip closes. A small movement. Or perform fewer reps. And then slowly test the 15 reps. The whole thing on the other side. Feel free to compare the sides. Then you should definitely notice the lateral gluteus muscles. Now we come to the nice relaxation part. For this we need the fascia roll and a comfortable base. The target area is now the side of the thigh area. Intensively towards the hip joint. For this we direct you to the side support. Place the roll on the side of the thigh. The lower leg is long. The upper leg is bent. And the upper foot is placed in front of the body. Remember, we now want to roll the target area towards the hip. That means we start below the hip bone. In the middle on the lateral thigh. And then you slowly roll towards the hip. Over the hip bone. And then slowly go back to the middle of the thigh. You can also roll a little lower at any time. Then the knee joint benefits again. So until just before the knee disc. And then slowly back. Today we want to concentrate on the hip. That means we stay here in the upper section. And then slowly roll up and down. It can be very painful. I know. With a little exercise it will also be more bearable. Otherwise you can test different hardness of the rolls. And from this position, if you have found a point, also slightly roll in the upper body. And then roll up and down. Then it's more towards the front thigh. But stay in the hip area. To loosen up again. Roll up and down. Take breaks at any time. So that you get a total of one to two minutes per side. And then loosen up again. Loosen up. Feel. You should notice that it has become a little warmer in the hip area. And as long as the exercise is bearable, you can hardly do anything wrong. Finally, I would like to loosen up the gluteus muscles with you again. Namely the big gluteus muscle. And also the side, the small gluteus muscles. To do this, we first sit down on the fasting roll. Put your feet up. The fingertips are slightly fixed next to the upper body on the floor. And then roll the entire gluteus muscles up and down extensively. Take the upper body with you. We roll towards the rear thigh area. The upper body goes slightly forward. And then it goes back slowly towards the back. The center of gravity of the upper body is slightly shifted backwards. And first feel in. Let loose as much as possible. We want to loosen up the musculature and the fasting structure in the region. Therefore, build up as little tension as possible. And after 30 to 60 seconds, we can focus on one gluteal half again. This slightly rotates the upper body and the knees. The roll is now only on one gluteal half. And then I roll up and down again. From the lower back towards the rear thigh area. You can adjust the upper body position and the knee position at any time. To reach different parts of the lateral gluteal musculature. And you can also go into a slight extension at any time. On the side that is now to be loosened, lift the leg. Put your foot on the other thigh. And then you notice a lot more tension. Because we go into a pre-extension in the gluteal musculature. And then we roll up and down from the pre-extension. And it will probably be even more intense towards the hip. Make sure that the back thigh is still well noticeable. Make sure that the tip of the foot does not radiate or start to tingle. Otherwise, pause at any time. And also here per side for 1 to 2 minutes. Then we have an extensive relaxation for the entire gluteal musculature. Sit down and feel. Nice and warm, nice and relaxed. And then I thank you for watching. I would be happy if you would be there again next time. Feel free to leave a comment and a thumbs up. And feel free to subscribe to our channel for more videos. And then I would say, stay in motion and see you next time. Your Felix. Ciao!