Trainingsschema heup Engels

Training schedule hip

This training schedule is made up of several steps. Always start with step 1. When you can do the exercises without pain for a week, you can move on to the more difficult exercises. It does not matter if you can do all the exercises in each step. Try to do the exercises that go well.

Pain during exercise:
Your hip may be slightly sore during exercise, but it should go away within a minute after an exercise is completed. If the pain persists, try a lighter exercise or fewer repetitions and wait for the pain to subside before continuing.
Pain after exercising:
Sometimes the pain is worse the day after exercising. This is usually when you are doing higher step exercises for the first time. This pain should go away within one day. Does the pain not go away within one day? Then wait one or two days before exercising and take extra rest.In case of severe pain, contact your doctor.

Exercises for hip pain

The exercises in the schedule build up a little at a time. Start with step 1 and do all the exercises. Do not move on to the next step until all the exercises in the previous step are performed well.

Step 1

	Exercise explained:
Exercise 1	Pelvic tilt in the supine position: You lie on your back with your knees bent and your back and shoulders relaxed. Alternately, you make a rounded back and a hollow back, not by tensing your back, but with your hips. The back only moves with you. 15x
Exercise 2	Tilt your pelvis sideways: You lie on your back with your legs stretched out. You take turns making one leg slightly longer than the other. Tighten your abdominal muscles slightly, so that your back does not lift off the ground (too much). 15x
Exercise 3	Pelvic bridge: You lie on your back with your knees bent. You tilt your pelvis to a rounded position and lift it from the ground with your hips and abdomen. The back is relaxed and only moves with you. 3x repetitions10, rest 1 minute in between
Exercise 4	Hollow Pelvic Bridge: Repeat the previous exercise, but now make the back completely hollow, with the hips as high as possible. 10x
Exercise 5	Cycling with one leg: You lie on your back with your knees bent and your abdominal muscles slightly tightened so that your lower back stays on the ground. You make a large cycling movement with one leg. 3x 10 repetitions left and right, rest 1 minute in between
Exercise 6	Swing from the side and, from a stretched position on the stomach, swing one leg up as far as possible 3x repetitions10 on the left and right side 3x repetitions10 left and right on the abdomen
Exercise 7	Pelvic tilt in sitting position: In the seated position, you make a hollow and a rounded back. To move well from your pelvis, put your hands on your hips and/or feel that it moves over your sit bones with the tilt. 15x
Exercise 8	Small squat: Start in a standing position and bend your knees a little, move your hips back and stretch again. You may use your hands to support yourself. 3x repetitions10, rest 45 sec. in between

Step 2

	Exercise explained:
Exercise 1	Squat: Start in a standing position and bend your knees. Move your hips back and stretch again. -If this exercise is going well, you can make it heavier by adding extra weight 3x repetitions10, resting for a second45 in between
Exercise 2	Hip flexions: Stand up straight and bend forward from the hips with a straight back and back again. While moving back, push your hips forward and tighten your abdominal muscles. 3x10 repetitions, rest a few seconds45 in between
Exercise 3	Tapping the stool and back. Support with the hands may be reduced over time. Place your feet a little apart and make sure you do not 'swing' from side to side. 3x repetitions10, rest 45 sec. in between
Exercise 4	Swinging: In standing position, first swing one leg back x number of times and then the other. Repeat for the sideways movement. Pay attention to an upright body posture.
Exercise 5	Step + sag slightly: In standing position, step forward and bend your knees a little, alternating left and right (you can also walk and bend them a little each step). Keep the rest of your body upright. 3x 5 left and 3x 5 right, 30 sec rest in between
Exercise 6	Walking on toes and walking on heels. 3x10 metres, resting for a few seconds30
Exercise 7	Standing on one leg: raise one knee high and keep your balance. In the beginning, this may be done with support. Try to keep ankle, knee, hip and shoulder in one vertical line. -If it goes well, you can practise with your eyes closed 3x sec20.
Exercise 9	Superman: From the position on your hands and knees, extend one arm and your opposite leg and hold for a count5. 3x5 repetitions left and right, in between 1 minute of rest
Exercise 10	From a straight position, on the stomach or standing, move the hips forward and hold for a few moments. 10x

Step 3

	Exercise explained:
Exercise 1	Crab-walk: in a squat position (through the knees, hips backwards) sideways steps are taken 3x10 metres, resting for a few seconds30
Exercise 2	Walk through the living room and at each step, lift up one knee and hold your body still for a moment. At the last step, stand still for as long as possible. Possibly with your eyes closed. -When this is going well, you can also alternate this exercise by walking backwards 3x meter 10+ 20 sec. silent
Exercise 3	Lunge: Start in a standing position and take a big step, sinking through both knees but keeping the upper body upright. Tighten the abdominal muscles slightly as you move up and down. 3x10 repetitions left and right, resting for seconds45 in between
Exercise 4	Step up: Step on and off an elevation. Start with a low rise. 3x 5 repetitions left and right, 30 sec rest in between
Exercise 5	Hip lifts: Stand on the side of an elevation and then lengthen one leg in relation to the other. The knees remain stretched, the movement takes place from the hips. 3x10 repetitions left and right, resting for seconds30 in between
Exercise 6	Cycling 2 legs: You lie on your back with the Knees bent, feet off the ground and abdominal muscles slightly tightened so that your lower back stays on the ground. Make a cycling movement with your leg2. 3x10 repetitions left and right, in between 1 minute of rest
Exercise 7	Short side plank: Stand in side plank with knees bent. Move your hips towards the ground and back. 3x10 repetitions left and right, rest 1 minute in between
Exercise 8	Planks: Start on forearms and knees, keep back straight (tighten abdominals slightly) and stretch legs until you stand on tiptoe. 3x sec15. (may be longer if you do the posture nicely) can be maintained), in between minute 1rests

Step 4

	Exercise explained:
Exercise 1	Skating steps: start with the feet together, step out with one leg, tap the first leg with the other and also step out and repeat. 3x10 metres, resting for a few seconds30
Exercise 2	Standing on one leg + variation: Place a number of objects in front of you or around you. Tap these with one leg and keep your balance with the other. Return to the starting position after each tap. 3x min1. left and right, rest in between 1 .
Exercise 3	Tapping the ground on one leg: You start in a standing position with one leg bent, put an object in front of you and tap it. After each tap, stretch your body upwards and lift your knee. Repeat5 3 times left and right, in between 45 sec. rest.
Exercise 4	Jump shapes: 1)Jump up, step down. 2)Jump off the raise, step on. Build up in elevation, note: Knees not past the toes, springy landing in squat position. 3) Same as and 1but2, land with leg1. 3x repetitions10, rest 1 minute in between
Exercise 5	Pelvic bridge+ variation: You tilt your pelvis to a rounded position and lift it off the ground from the hips. Now take turns lifting one foot off the ground. Keep your feet apart while returning your back to the ground. 3x 5 repetitions left and right, rest 1 minute in between
Exercise 6	Planks + variations: Assume the plank position. Variation 1: Take turns lifting one foot. Variation 2: tap with one hand to the side. 3x 15 sec. (may be longer if you can hold the pose correctly), rest 1 minute in between
Exercise 7	Short side plank + variations: stand in side plank with knees bent, one arm and one leg extended. Tap the knee with your elbow and extend. 3x10 repetitions left and right, in between 1 minute of rest

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