Are you a sedentary worker? Do you often feel pain or numbness from your hips and extend down to the back of your thighs? Be careful, you have piriformis syndrome. Piriform muscle is a muscle located deep in the hip joint. Once the inflammation is serious, it will even affect the difficulty of sitting, standing and walking. In fact, through the healthy exercise of gluteal fascia, it helps to prevent piriformis syndrome from coming to the door and avoid hip pain.

Sedentary can cause piriformis syndrome, which is harmful to hip joint.

In addition to piriformis syndrome caused by sitting for a long time, it may also cause damage to the hip joint. People who are used to the posture of sticking their feet may also feel severe spasm in the deep position of their buttocks, accompanied by burning, tingling and numbness extending from their buttocks to the soles of their feet. Walking for a long time, or going upstairs, your feet are weak, and you walk like a limp.

Hip joint is the second largest joint in human body, second only to knee joint. It is surrounded by the toughest ligament tissue in the human body, and the health of muscular layer plays an important role in the flexibility of hip joint. Especially for the best coordination between muscle function and body, myofascia is of great significance.

Hip joint exercises myofascia to avoid improper extension of hip joint.

Robert Schleip, a German physiotherapist, said in his new book "Encyclopedia of Muscle Fascia Fitness" that for office workers who often sit for a long time, because of lack of exercise, it is advisable to exercise their buttocks and muscle fascia to avoid inappropriate stretching of the hip joint caused by sitting for a long time, which will also affect the nutritional supply of articular cartilage. Muscular fascia requires exclusive * * * and specific movements. Here are three hip movements that you can practice at home:

3-stroke hip movement

Roll your thighs.

This sport requires the use of a muscle roller.

1. Starting posture: lying on the right side, supporting the body with the front hip of the right hand and placing the elbow under the right armpit. Place the foam roller just below the femoral head, that is, below the femoral trochanter of the right leg; The lower side of the right leg is straight, the upper side of the left leg is placed in front of the right leg, and the left hand is placed in front of the upper body to help support the body.

2. Starting from the femoral trochanter of the right leg, roll the outer thigh towards the knee, and the speed will slow down; You can slowly roll around the pain point for half a minute to 1 minute, so that the pain point can be slowly relaxed.

3. When rolling to the position close to the knee, slowly roll the roller back to the femoral rotor.

Roll your thighs.