[Mr. Yeddy, reset the ACPT body] Exercise to revive the hip joint ③

*This content was translated by AI.

As hip joints are important in the human body, it is good to take care of them sufficiently. The "Shin Box Hip Lift" exercise is a hip joint regeneration exercise that can be easily done on its own.

The 'Shin Box Hip Lift' movement begins in 90-90 positions. It is an exercise that trains the stability of the hip joint and the activation of the glutes at the same time by lifting the pelvis after taking a posture. The 90-90 position is an exercise that improves the mobility of the hip joint's internal/external rotation and is effective for gluteal stretching and pelvic correction. The key is to bend your front and back legs at 90 degrees while sitting, then bend your upper body forward with your back straight to feel stimulation in your front hip.

It is effective in improving the coordination of the femoral and adductor muscles and restoring the balance of the left and right pelvis. It is possible to increase functional stability in daily movements by learning a pattern in which only the hip joint moves while the torso is fixed.

STEP

Step 1 Prepare by folding the front leg 90 degrees outward and the rear leg 90 degrees inward.

STEP2 Lift both hands at shoulder level. Press the sciatica so that the left and right sides of the hips touch the floor evenly. It keeps the waist neutral.

STEP3 Press the front knee lightly on the floor and slowly lift the pelvis for 5 seconds to push the hips forward so that the legs and torso can be straight. At this time, keep the center of the body so that it does not shake.

Count your hips again for five seconds and sit on the floor slowly. Repeat this operation 5 to 10 times, and proceed in the same direction in the opposite direction.

Feel it

When you feel the stability of the hip joint and the coordination of the femoral and adductor muscles are activated, it is important to feel the deep hip joint hardens when the hip is lifted slightly from the floor, and when the sciatica is lowered to the floor, it is important to feel stable. Let's also experience the feeling that your sitting posture is naturally organized while restoring your left and right pelvic balance

exercise tips

It is recommended to keep a little tension in the abdomen so that the waist does not bend excessively when moving. The key is to lead with hip force so that there is no excessive pressure on the knee. Let's start with a small movement and gradually expand the scope.

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*This content was translated by AI.