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如何锻炼髋关节

更新时间: 2020-09-16 00:00:00     

1、扶物下蹲法:单手或双手前伸扶住固定物,身体直立,双足分开,与肩等宽,慢慢下蹲后再起立,反复进行3至5分钟;

2、患肢摆动法:单手或双手前伸或侧神扶住固定物,单脚负重而立,患肢前屈、后伸、内收,外展摆动3至5分钟;

3、内外旋转法:手扶固定物,单脚略向前外仲,足跟着地,作内旋和外旋运动3至5分钟;

4、曲髋法:坐于床边或椅子上,双下肢自然分开,患肢反复作屈髋屈膝运动3至5分钟;

5、抱膝法:坐于床边、沙发或椅子上,双下肢自然分开,双手叉指合掌抱住胫骨近端前方,反复屈肘后拉与主动屈髋运动相配合,加大屈髋力量及幅度,活动3至5分钟。

关键词: 如何 锻炼 髋关节

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