Methods 1: hip joint correction test.
1, judge whether your hips are not straight. There is a good way to judge whether the hips are skewed. If your hip joint is straight enough, you can still exercise the muscles in this part healthily. Exercise can reduce the hip pain caused by muscle strain or other reasons.
2. Keep your legs upright, stretch your knees one foot wide, bend your knees and put a pillow between them.
3. Squeeze the pillow with your knees. Stand straight slowly. If you hear a crisp click from your body, it means that your hips need to be corrected. This method can't permanently correct the hip joint, but it can make you aware of this problem. If you don't hear anything, your hips are working normally and don't need correction. You can also do this test while lying down. Lie on the fitness mat, put a pillow between your knees and squeeze the pillow hard at the same time. If the hip joint is misaligned, you will hear a click.
Method 2: Hip stretching
1, return to the ground, lie flat on the fitness mat or carpet, bend your knees, and put your feet on the ground at a hip distance from your hip joint.
2. Cross your legs, put your left ankle on your right knee to relax and lift your right knee.
3. Pull your ankle closer to your chest with your right hand. At the same time, the left hand pushes the left knee outward and stays for 10 second. You should feel the tension in the piriformis connecting your lower back and hip joint. This action is sometimes called "4" stretching, because when you lift your right foot, your leg looks like a number 4.
4. Repeat the same action on the other side. Pay attention to the side where the muscles are more tense and difficult to stretch, which means that the muscles on this side are weaker than those on the other side, so it is more likely to lead to improper hip position.
5. Repeat stretching on the more tense side of the muscle. Stretch the correction position every day. Stretch on both sides first, then repeat on the weak side.