Exercises for pain - Hip pain

Hip pain

Sciatica Trainer: Make it easier for yourself to do exercises

For sciatica and sacroiliac joint problems: sit down and relax the muscles around the joints and nerves. Enjoy stretching and massage at the same time and improve hip mobility. Flexible use – for beginners and advanced users.

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Please be aware of your own performance limitations. If you feel short of breath or dizzy, you should stop. Talk to your doctor about what you should be aware of.

Mobilize your hip joints

With these exercises, you can easily reduce the tension in the muscles and fascia around your hip joints, which will allow you to move better over time and usually reduce your hip pain.

Note: Make sure that each exercise is as intense as possible, but still doable. Your breathing is a great indicator: you won’t have to hold your breath during the exercises due to tension, but you should always be able to breathe normally.

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Gluteal Stretch

  • Starting position: Sit on the mat and place your left leg in front of you and your right leg behind you.
  • You can stretch your back leg as much as you can. See what you can do with your front leg: can you bend your knee at a 90-degree angle so that your shin is parallel to the front edge of the mat? If not, just leave your knee bent more.
  • You can also lean your upper body to the left and lean on your forearm. More and more you try to center it.
  • After 2 minutes, the exercise is considered finished. Then change the page.

Duration of the exercise:

Duration of the exercise:

approx. 2 minutes

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Exercise with a sciatica trainer

  • Starting position: lie on your back on the mat and put your feet on the floor. Raise your pelvis and place the sacroiliac joint fixator under your left buttock. To do this, take a round base and a pointed attachment.
  • First, feel where exactly your gluteal muscle is tense. Then carefully lie down on the sensitive area. You can leave your legs in a vertical position and thus control the pressure.
  • In the next step, massage the sensitive area on the buttocks with small circular movements.
  • Do this exercise as much as you want. Then switch to the right side.
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Inner Leg Stretch

  • Starting position: Stand in front of a chair, table or windowsill and spread your legs wide.
  • Straighten your pelvis and do not arch your back! To do this, you can tighten your buttocks, pull in your navel and slightly push your pelvis forward.
  • Stay in this position until you feel a stretch in the front of your thighs or the inside of your legs. To increase the stretch, you can alternately move your heels and toes further outward.
  • Do the exercise for about 2 minutes in total.

Duration of the exercise:

Duration of the exercise:

approx. 2 minutes