你可以做什么
无论是arthritis让你失望，囊炎整天痉挛你的风格，或坐在办公桌前的效果 - 髋关节痛苦并不好玩。这些动作可以帮助伸展并加强臀部肌肉，让您可以移动无痛。
Depending on your mobility, you may be unable to do some of these stretches and exercises at the beginning. That’s ok! Focus on what you can do and go from there.
Run through as many of these stretches as you can at one time, devoting at least 30 seconds — ideally 1 to 2 minutes — on each (per side, if applicable) before moving on to the next.
Hip flexor stretch
Get into a lunge on the ground. To do this, put your left knee on the floor, your right leg bent out in front of you at a 90-degree angle, and your right foot flat on the ground.
With your hands on your hips, move your pelvis and torso forward slightly until you feel a stretch in your left hip flexor. Pause where you feel tension and hold, going further into the stretch as you become looser.
Butterfly stretch
Sit on the ground, bend your legs, and bring the soles of your feet together so they touch, letting your knees fall out to the sides.
把你的高跟鞋尽可能接近你的身体and lean forward into the stretch, using your elbows to gently push your knees toward the ground.
鸽子姿势
Start on all fours, then bring your right knee forward, placing it behind your right wrist with your ankle near your left hip.
拉直你的左腿在你身后，让你的上身折叠在右腿上。
If your hip is tight, allow your outer right glute to touch the floor rather than rest on your left hip. As you breathe, sink deeper into the stretch.
图四次伸展
躺在你的背上，双腿弯曲，脚在地上平坦。将右脚踝放在左膝盖上，循环左腿后部的手，并将其朝向胸部。感受到你的臀部和臀部的延伸。
Yoga squat
Stand with your feet shoulder-width apart, then bend your knees and drop your butt directly down to the ground. Bring your arms in front of you in a prayer position. Breathe through the movement, allowing your elbows to gently press your thighs further apart.
Leg swings
腿部摆动是围绕一套伸展的伟大选择。完成这个动态移动前到后面和一侧到一侧，真正打开臀部。
To perform, brace yourself on a stable surface, step back about a foot, and begin to swing your leg like a pendulum from side to side. Try to minimize twisting your torso.
Then, turn your side to the wall, brace yourself, and begin to swing your leg back and forth, allowing a stretch in your hip flexors, hamstrings, and glutes.
Choose 3 or 4 of these exercises for one workout, completing 3 sets of 10 to 12 reps each. Mix and match from session to session, if possible.
侧蹲
从双脚双肩宽度，略微出发。将你的重量转移到右腿上，然后推回你的臀部，好像你要坐在椅子上。
Drop as low as you can go while keeping your left leg straight. Ensure that your chest stays up and your weight is on your right heel.
Return to start, then repeat the same steps on the other leg. This is one rep.
侧腿抬起
如果你有一个锻炼乐队在此举动中使用，很棒。如果不是，体重肯定会这样做。
腿上躺在右侧，双腿直接堆叠在彼此之上，用肘部支撑自己。如果您使用的是锻炼乐队，请将其放在膝盖上方。
保持臀部堆叠，尽可能地搞核心并直接抬起左腿。慢慢地下来。重复在另一边。
Fire hydrant
Start on all fours with your hands directly below your shoulders and knees directly below your hips.
Keeping your left leg bent, raise it directly out to the side until your thigh is parallel to the floor — like a dog at a fire hydrant.
Ensure your neck and back are straight and your core stays engaged throughout this move. Slowly lower back down. Repeat on other side.
龙头散步
Grab an exercise band and get to steppin’! Place it around your ankles or just above your knees, bend your knees slightly, and side shuffle, feeling your hips working with each step.
Make sure to keep your feet pointing straight ahead while side stepping. After 10 to 12 steps in one direction, stop and go the other way.
单腿闪亮桥
这是一个更高级的举动。在桥梁期间弹出一条腿会唤醒你的臀部，让你真的感觉到你的固定臀部。
Lay on your back with your knees bent and feet on the floor as you would with a regular glute bridge. Extend your right leg before you push yourself off the ground, using your core and glutes to do so.
驴踢
又称臀部回扣，驴踢帮助通过隔离这种运动来增强臀部。
执行，得到所有四个。保持右膝盖弯曲，将左脚抬向天空。在整个举动过程中保持脚平，让你的臀部。
Push your foot up toward the ceiling as high as you can without tilting your pelvis for maximum impact.
如果你痛苦过于痛苦，甚至想想活动，休息和冰臀部或臀部，直到你感觉更好。然后尝试拉伸和加强。
在你开始伸展之前，用一些轻的有氧运动，像活着的散步一样温暖你的肌肉，10到15分钟。你可以渴望伸展的时间越长，你会觉得更好，练习越少。
每天伸展，如果可以的话，旨在每周做2到3次的力量。
如果你的臀部真的在任何时候开始伤害，请不要推动它。停止您正在做的事情，并查看医疗保健提供商以进一步评估。
Simple stretches and strength exercises targeted at the hips may help minimize pain and get you back on your feet in just a few weeks.
If your pain persists or worsens, see your doctor or other healthcare provider. They can assess your symptoms and advise you on next steps.