🦵 Rutina de ejercicios para la artrosis de cadera de 20 minutos, HAZLOS CONMIGO

Osteoarthritis is the most common musculoskeletal condition. It is a multifactorial disease that affects the articular cartilage, leading to its degeneration in its later stages, narrowing the joint space, causing pain and loss of function. Hip osteoarthritis is the most common type of osteoarthritis in the human body, along with knee osteoarthritis. 0:00 INTRODUCTION Pain while walking, starting around age 40, is the most common characteristic of hip osteoarthritis. This discomfort is usually felt on the outer side of the hip over the greater trochanter, or in the groin. If you are unlucky enough to belong to this group of people, I invite you to join me for the following 20-minute routine that will help relieve pain and prevent the onset of hip osteoarthritis. 1:59 MATERIALS NEEDED To perform this routine, you will need a chair, a large cushion, and a stack of books. 2:07 EXERCISE 1 Lie on your back and place the cushion under your knees so that they are bent at an angle greater than 60 degrees. If you wish, you can purchase a triangular cushion for this exercise; you can note the measurements on the screen. I've included a link in the description to a triangle of this type if you'd like to buy it, but in my opinion, it's not worth it; a large cushion is better. Great, this exercise helps us strengthen the glutes, a very large muscle group that covers and protects the hips. It's clear that the stronger our glutes, the better protected our hips will be. This movement focuses on the gluteus maximus. To perform it, simply lift your pelvis off the floor as high as possible. Contract your glutes for 5 seconds at the highest point, and then slowly lower them. 4:54 EXERCISE 2 Next, we'll work the quadriceps, the anterior thigh muscle, which is very important for the hips and knees. Extend one of your legs as far as possible and point your toes towards you. 8:22 EXERCISE 3 Raise your legs and push the cushion down. This time we'll focus on the gluteus medius. Lie on your side, with the leg you'll be working on top. Extend your leg and place it on the cushion. Bend the opposite leg. Raise your straight leg about 20 centimeters off the cushion, hold for a few seconds, and slowly relax. The secret to this exercise is the standing position: your foot should be parallel to the floor, and your toes shouldn't point up or down to ensure proper activation of the gluteus medius. 10:38 EXERCISE 4 Before moving to the other side, let's finish fatiguing the gluteus medius with the shell exercise. Because there's a hip flexion of about 60º, the glutes work differently. Bend your legs and lift your knees as high as you can, keeping your heels in contact with the ground. Do not compensate with your back. Hold for a few seconds and relax, returning to the starting position. 13:24 OPPOSITE SIDE 18:23 EXERCISE 6 Place the stack of books near a wall so you can lean on them and climb onto them, then stand on one leg. With the leg that is not supporting you, perform lateral movements, like the ones we did lying down, to work the gluteus medius. It is important that each time you move your leg away, you hold it for a few seconds at the end of the movement to properly work the muscle. When relaxing, don't let your leg drop; control the descent slowly until it reaches the starting position. 20:29 EXERCISE 7 With the same leg, perform a hip extension, taking your leg as far back as possible. Again, try to hold the position for a few seconds at the end of the movement, and try to control the return of your leg to the starting position. Don't let it drop. The secret to this exercise is isolating the hip and performing the movement from the glute, without leaning forward. Repeat the same two exercises on the opposite side. 26:30 EXERCISE 8 We finish by working the quadriceps again. Stand near a chair or a wall. Lean against it. Gently lower your buttocks by bending your knees, as if you were going to sit in a chair. Lower yourself to a 60-90 degree bend, without forcing it; only go as far as your body allows. Hold for a few seconds at the bottom and slowly return to the starting position. Repeat until you complete 15 repetitions of the exercise. 28:44 EXERCISE 9 To finish, we fatigue the quadriceps with a resistance exercise. Again, close to the wall, this time lean back, bend your knees, and slide your buttocks down until you reach a 60-90 degree knee flexion. The deeper you go, the more your quadriceps will work. Hold this position for one minute. We'll do this twice, so I'll be with you for these last 120 seconds, which will probably feel quite long. 31:07 OUTRO