These exercises are used for prevention, and for the restoration of the damaged joint. The more problems in the joint, the less you need to bend the leg at the knee.
Bending straight legs at the hip joint
Starting position on the edge of a chair or lying on your back. Patient leg straight at the knee. Raise your straightened leg at the knee. Just tear heel 10 cm from the floor, stay in this position for 5 sec and then return to its original position. Repeat 10 - 15 times. Make three of these approaches. After learn to fluently do repetition, try to attach the load to the leg at the ankles. Start with 500 g and gradually increase the weight.
You can use the special weighting, it is possible to link the two unnecessary sock filled with something heavy or bag with two cans.
hip abduction
Starting position lying on a flat surface on one side. This is an exercise for the upper legs. Lower leg bend. Take the straightened upper leg up toward the ceiling. It is enough to tear it away from the floor 10 cm. Hold this position for 5 seconds and return the foot to its original position. Repeat 10 - 15 times. Make three of these approaches.
bringing hip
Starting position lying on its side. The lower leg is boned. The top leg bent at the knee and the foot is on the floor in front of the lower leg. Lift the bottom leg straight. It is enough to tear it away from the floor 10 cm. Hold this position for 5 seconds and return the foot to its original position. Repeat 10 - 15 times. Make three of these approaches.
Squats against the wall
Stand with your back to the wall approximately 30 cm from the wall. Lean back against the wall. Slightly bend both knees. Buttocks should not fall below the knees. Keep your back straight. Hold this position for 5 sec and then return to its original position. Repeat 10 - 15 times. Make three of these approaches. To increase the load squat deeper linger longer in the down position or increase the speed.
