{"id":2180,"date":"2020-06-25T16:49:53","date_gmt":"2020-06-25T16:49:53","guid":{"rendered":"https:\/\/genesisortho.wpengine.com\/?page_id=2180"},"modified":"2024-10-03T10:20:50","modified_gmt":"2024-10-03T10:20:50","slug":"top-5-stretches-to-relieve-hip-pain","status":"publish","type":"page","link":"https:\/\/genesisortho.com\/pl\/top-5-stretches-to-relieve-hip-pain\/","title":{"rendered":"5 najlepszych rozci\u0105gni\u0119\u0107 w celu z\u0142agodzenia b\u00f3lu biodra"},"content":{"rendered":"<div data-elementor-type=\"wp-page\" data-elementor-id=\"2180\" class=\"elementor elementor-2180\" data-elementor-post-type=\"page\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-701ecf7 doctors-title elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"701ecf7\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-16e71fb\" data-id=\"16e71fb\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-697ad01 elementor-widget elementor-widget-heading\" data-id=\"697ad01\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">5 najlepszych rozci\u0105gni\u0119\u0107 w celu z\u0142agodzenia b\u00f3lu biodra<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-128eec88 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"128eec88\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-79315a0e\" data-id=\"79315a0e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-77ce37a2 elementor-widget elementor-widget-heading\" data-id=\"77ce37a2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">5 najlepszych rozci\u0105gni\u0119\u0107 w celu z\u0142agodzenia b\u00f3lu biodra<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3bf9052e elementor-widget elementor-widget-text-editor\" data-id=\"3bf9052e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Je\u015bli do\u015bwiadczasz <a href=\"https:\/\/genesisortho.com\/pl\/patient-education\/hip-overview\/\" target=\"_blank\" rel=\"noopener\">b\u00f3l biodra<\/a> wypr\u00f3buj jedno lub wi\u0119cej odcink\u00f3w poni\u017cej, aby z\u0142agodzi\u0107 b\u00f3l. Rozwa\u017c r\u00f3wnie\u017c wizyt\u0119 u specjalisty ortopedy, je\u015bli b\u00f3l jest szczeg\u00f3lnie ostry lub trwaj\u0105cy.<\/p><ul><li style=\"font-weight: 400;\"><h4><i><span style=\"font-weight: 400;\">Rozci\u0105ganie mi\u0119\u015bni zginaczy biodrowych:<\/span><\/i><\/h4><\/li><\/ul><ul><li style=\"list-style-type: none;\"><ul><li style=\"list-style-type: none;\"><ul><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Ukl\u0119knij na prawym kolanie i po\u0142\u00f3\u017c lew\u0105 stop\u0119 na pod\u0142odze, lewym kolanem pod k\u0105tem 90 stopni.<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Poprowad\u017a biodro do przodu, a tak\u017ce tu\u0142\u00f3w, utrzymuj\u0105c proste plecy.\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Przytrzymaj ten odcinek przez 30 sekund i powt\u00f3rz 2-5 razy z ka\u017cdej strony.\u00a0<\/span><\/li><\/ul><\/li><\/ul><\/li><\/ul><ul><li style=\"font-weight: 400;\"><h4><i><span style=\"font-weight: 400;\">Rozci\u0105ganie go\u0142\u0119bi:<\/span><\/i><\/h4><\/li><\/ul><ul><li style=\"list-style-type: none;\"><ul><li style=\"list-style-type: none;\"><ul><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Rozpocznij na r\u0119kach i kolanach, a nast\u0119pnie przesu\u0144 prawe kolano do przodu, umieszczaj\u0105c je za nadgarstkiem. Twoja prawa kostka powinna znajdowa\u0107 si\u0119 przed lewym biodrem.<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Wyprostuj lew\u0105 nog\u0119 za sob\u0105, utrzymuj\u0105c kolano prosto i stop\u0119 wycelowan\u0105.\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Nie pozw\u00f3l, aby biodra pochyli\u0142y si\u0119 na bok, trzymaj je prostopadle pod sob\u0105, a nast\u0119pnie delikatnie opu\u015b\u0107 si\u0119 na ziemi\u0119.\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pozosta\u0144 w tej pozycji przez 10 sekund, a nast\u0119pnie zwolnij, unosz\u0105c biodra do g\u00f3ry i przesuwaj\u0105c nogi z powrotem do pozycji wyj\u015bciowej. Powt\u00f3rz z drug\u0105 stron\u0105.\u00a0<\/span><\/li><\/ul><\/li><\/ul><\/li><\/ul><ul><li style=\"font-weight: 400;\"><p><i><span style=\"font-weight: 400;\">Spiderman Stretch:<\/span><\/i><\/p><\/li><\/ul><ul><li style=\"list-style-type: none;\"><ul><li style=\"list-style-type: none;\"><ul><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Rozpocznij w pozycji push-up, nast\u0119pnie wysu\u0144 lew\u0105 nog\u0119 do przodu, przenosz\u0105c j\u0105 na zewn\u0105trz lewej r\u0119ki.\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Wyci\u0105gnij biodra do przodu i utrzymaj t\u0119 pozycj\u0119 przez 2 sekundy, a nast\u0119pnie wr\u00f3\u0107 do pozycji pompki.\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Zr\u00f3b to po jednej stronie 5 razy na 1 powt\u00f3rzenie. Nast\u0119pnie powt\u00f3rz z drug\u0105 stron\u0105. Wykonaj 3 powt\u00f3rzenia z ka\u017cdej strony.\u00a0<\/span><\/li><\/ul><\/li><\/ul><\/li><\/ul><ul><li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">Rozci\u0105ganie motyla:<\/span><\/i><\/li><\/ul><ul><li style=\"list-style-type: none;\"><ul><li style=\"list-style-type: none;\"><ul><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Usi\u0105d\u017a na pod\u0142odze z obiema nogami przed sob\u0105. Nast\u0119pnie dotknij podeszwy st\u00f3p i przesu\u0144 pi\u0119ty jak najbli\u017cej cia\u0142a.\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Trzymaj\u0105c plecy prosto, przesu\u0144 si\u0119 do przodu, naciskaj\u0105c \u0142okciami uda, aby uzyska\u0107 g\u0142\u0119bsze rozci\u0105gni\u0119cie.\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Przytrzymaj ten odcinek przez 30 sekund.\u00a0<\/span><\/li><\/ul><\/li><\/ul><\/li><\/ul><ul><li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">Rozci\u0105ganie w pozycji siedz\u0105cej:<\/span><\/i><\/li><\/ul><ul><li style=\"list-style-type: none;\"><ul><li style=\"list-style-type: none;\"><ul><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">To dobry odcinek, je\u015bli twoja praca wymaga du\u017co siedzenia.\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Usi\u0105d\u017a na krze\u015ble z wyprostowanymi plecami. Po\u0142\u00f3\u017c praw\u0105 kostk\u0119 na lewym kolanie.<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Z\u0142\u00f3\u017c tu\u0142\u00f3w do przodu, a\u017c poczujesz lekkie rozci\u0105gni\u0119cie i przytrzymaj przez 60 sekund.\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Powt\u00f3rz to po drugiej stronie. <\/span><\/li><\/ul><\/li><\/ul><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-5c193ecf\" data-id=\"5c193ecf\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-786954b8 elementor-widget elementor-widget-heading\" data-id=\"786954b8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Popro\u015b o spotkanie<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-49551bac elementor-widget elementor-widget-text-editor\" data-id=\"49551bac\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<strong>Wizyty w gabinecie lub telemedycyna dost\u0119pna na ca\u0142ym \u015bwiecie<\/strong>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6eb011d6 elementor-widget elementor-widget-shortcode\" data-id=\"6eb011d6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\">\n<div class=\"wpcf7 no-js\" id=\"wpcf7-f681-o1\" lang=\"en-US\" dir=\"ltr\" data-wpcf7-id=\"681\">\n<div class=\"screen-reader-response\"><p role=\"status\" aria-live=\"polite\" aria-atomic=\"true\"><\/p> <ul><\/ul><\/div>\n<form action=\"\/pl\/wp-json\/wp\/v2\/pages\/2180#wpcf7-f681-o1\" method=\"post\" class=\"wpcf7-form init\" aria-label=\"Contact form\" novalidate=\"novalidate\" data-status=\"init\" data-trp-original-action=\"\/pl\/wp-json\/wp\/v2\/pages\/2180#wpcf7-f681-o1\">\n<fieldset class=\"hidden-fields-container\"><input type=\"hidden\" name=\"_wpcf7\" value=\"681\" \/><input type=\"hidden\" name=\"_wpcf7_version\" value=\"6.1.5\" \/><input type=\"hidden\" name=\"_wpcf7_locale\" value=\"en_US\" \/><input type=\"hidden\" name=\"_wpcf7_unit_tag\" value=\"wpcf7-f681-o1\" \/><input type=\"hidden\" name=\"_wpcf7_container_post\" value=\"0\" \/><input type=\"hidden\" name=\"_wpcf7_posted_data_hash\" value=\"\" \/><input type=\"hidden\" name=\"_wpcf7_recaptcha_response\" value=\"\" \/>\n<\/fieldset>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"your-name\"><input size=\"40\" maxlength=\"400\" class=\"wpcf7-form-control wpcf7-text wpcf7-validates-as-required\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Twoje Imi\u0119 (wymagane)\" value=\"\" type=\"text\" name=\"your-name\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n<\/div>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"your-email\"><input size=\"40\" maxlength=\"400\" class=\"wpcf7-form-control wpcf7-email wpcf7-validates-as-required wpcf7-text wpcf7-validates-as-email\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Tw\u00f3j Email (wymagane)\" value=\"\" type=\"email\" name=\"your-email\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n<\/div>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"your-phone\"><input size=\"40\" maxlength=\"400\" class=\"wpcf7-form-control wpcf7-text\" aria-invalid=\"false\" placeholder=\"Telefon\" value=\"\" type=\"text\" name=\"your-phone\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n<\/div>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><label> Czy jeste\u015b nowym pacjentem?<\/label><br \/>\n<span class=\"wpcf7-form-control-wrap\" data-name=\"Areyouanewpatient\"><span class=\"wpcf7-form-control wpcf7-radio\"><span class=\"wpcf7-list-item first\"><input type=\"radio\" name=\"Areyouanewpatient\" value=\"Yes\" checked=\"checked\" \/><span class=\"wpcf7-list-item-label\">tak<\/span><\/span><span class=\"wpcf7-list-item last\"><input type=\"radio\" name=\"Areyouanewpatient\" value=\"No\" \/><span class=\"wpcf7-list-item-label\">Nie<\/span><\/span><\/span><\/span>\n\t\t<\/p>\n\t<\/div>\n<\/div>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><label>Czy interesujesz si\u0119:<\/label><br \/>\n<span class=\"wpcf7-form-control-wrap\" data-name=\"Areyouinterested\"><span class=\"wpcf7-form-control wpcf7-radio\"><span class=\"wpcf7-list-item first\"><input type=\"radio\" name=\"Areyouinterested\" value=\"telemedicine\" checked=\"checked\" \/><span class=\"wpcf7-list-item-label\">telemedycyna<\/span><\/span><span class=\"wpcf7-list-item last\"><input type=\"radio\" name=\"Areyouinterested\" value=\"in-office visit\" \/><span class=\"wpcf7-list-item-label\">wizyta w biurze<\/span><\/span><\/span><\/span>\n\t\t<\/p>\n\t<\/div>\n<\/div>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><input class=\"wpcf7-form-control wpcf7-submit has-spinner\" type=\"submit\" value=\"Wys\u0142a\u0107\" \/>\n\t\t<\/p>\n\t<\/div>\n<\/div><div class=\"wpcf7-response-output\" aria-hidden=\"true\"><\/div>\n<input type=\"hidden\" name=\"trp-form-language\" value=\"pl\"\/><\/form>\n<\/div>\n<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-401eae7a elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"401eae7a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3715fa25 icon-circle-item neck elementor-widget elementor-widget-heading\" data-id=\"3715fa25\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/pl\/patient-education\/neck-overview\/\">Neck &amp; Back\n            <\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3b733231 icon-circle-item shoulder elementor-widget elementor-widget-heading\" data-id=\"3b733231\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/pl\/patient-education\/shoulder-overview\/\">rami\u0119<\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3129981a icon-circle-item hand elementor-widget elementor-widget-heading\" data-id=\"3129981a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/pl\/patient-education\/hand-and-wrist-overview\/\">Hand &amp; Arm\n            \n            <\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bf1a24e icon-circle-item knee elementor-widget elementor-widget-heading\" data-id=\"bf1a24e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/pl\/patient-education\/knee-overview\/\">Kolano\n            <\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-60fc95e7 icon-circle-item foot elementor-widget elementor-widget-heading\" data-id=\"60fc95e7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/pl\/patient-education\/foot-and-ankle-overview\/\">Foot &amp; Ankle\n            <\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-74dbc7ab icon-circle-item hip elementor-widget elementor-widget-heading\" data-id=\"74dbc7ab\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/pl\/patient-education\/hip-overview\/\">Cze\u015b\u0107 p\n            <\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Top 5 Stretches To Relieve Hip Pain Top 5 Stretches To Relieve Hip Pain If you&#8217;re experiencing hip pain try one or more of the stretches below to alleviate the pain. Also consider visiting an orthopedic specialist if the pain is especially acute or especially ongoing. Kneeling Hip Flexor Stretch: Kneel on your right knee [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_header_footer","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"class_list":["post-2180","page","type-page","status-publish","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.0 (Yoast SEO v27.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Top 5 Stretches to Relieve Hip Pain | Genesis<\/title>\n<meta name=\"description\" content=\"Explore stretches to relieve hip pain at Genesis. 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