{"id":27527,"date":"2025-08-04T13:18:07","date_gmt":"2025-08-04T13:18:07","guid":{"rendered":"https:\/\/kgmwv.beeweb-orange.io\/treatments\/trana-hoftbojare\/"},"modified":"2025-12-22T12:18:29","modified_gmt":"2025-12-22T12:18:29","slug":"trana-hoftbojare","status":"publish","type":"treatment","link":"https:\/\/fasciaclinics.com\/sv\/treatments\/trana-hoftbojare\/","title":{"rendered":"Tr\u00e4na H\u00f6ftb\u00f6jare"},"content":{"rendered":"

H\u00f6ftb\u00f6jaren eller m. (musculus) Iliopsoas, \u00e4r en stor och kraftig muskel som sitter p\u00e5 h\u00f6ftens framsida. H\u00f6ftb\u00f6jaren utg\u00f6rs av tv\u00e5, ibland tre andra muskler, m. psoas major, m. iliacus och ibland m. psoas minor. Alla personer f\u00f6ds inte med n\u00e5gon psoas minor. H\u00f6ftb\u00f6jarens huvudsakliga uppgift \u00e4r att b\u00f6ja fram och ut\u00e5trotera h\u00f6ften. Muskeln g\u00f6r \u00e4ven att vi kan b\u00f6ja kroppen \u00e5t sidan.<\/p><\/div>\n

Muskeln spelar en central roll i v\u00e5r r\u00f6relsef\u00f6rm\u00e5ga och h\u00e5llning. Det \u00e4r inte ovanligt att denna muskeln blir stel och\/ eller \u00f6veranstr\u00e4ngd. Idrottande, mycket stillasittande, \u00e5ldrande, skada eller till och med vissa sjukdomstillst\u00e5nd \u00e4r faktorer som kan p\u00e5verka h\u00f6ftb\u00f6jaren. Genom att l\u00e4ra sig hur man korrekt tr\u00e4nar upp h\u00f6ftb\u00f6jarna, kan du f\u00f6rb\u00e4ttra din r\u00f6rlighet, minska risken f\u00f6r skador och v\u00e4rk i l\u00e4ndryggen.<\/p>\n

\u00d6vningar som st\u00e4rker h\u00f6ftb\u00f6jaren<\/h2>\n
  1. Kn\u00e4lyft. St\u00e5 axelbrett. Lyft upp ena kn\u00e4t s\u00e5 h\u00f6gt du kan och h\u00e5ll positionen i 10 sekunder. H\u00e4r arbetar h\u00f6ftb\u00f6jaren statiskt. S\u00e4nk sedan foten till marken. G\u00f6r 10 repetitioner med samma ben. Byt sedan till andra benet och g\u00f6r 10 st repetitioner. Sedan g\u00e5r du ned med foten till marken. Variation: Placera ett gummiband mellan f\u00f6tterna eller ha en ankelvikt runt smalbenet och lyft kn\u00e4t.<\/li>
  2. Liggande benlyft. Ligg p\u00e5 rygg p\u00e5 en matta eller dylikt med raka ben och h\u00e4nderna l\u00e4ngs sidorna. Runda l\u00e4ndryggen s\u00e5 att den hamnar nere p\u00e5 marken. Sp\u00e4nn framsida l\u00e5r och lyft ena benet med rakt kn\u00e4 i ca 45 grader. H\u00e5ll positionen i 5 sekunder och s\u00e4nk benet l\u00e5ngsamt ned. Se till att benet alltid \u00e4r rakt. G\u00f6r 10 repetitioner och byt sedan ben.<\/li>
  3. Dead bug. Ligg p\u00e5 rygg med armarna rakt upp och benen i 90 graders vinkel. F\u00f6r nu v\u00e4nster arm och h\u00f6ger ben kontrollerat ner mot marken. H\u00e5ll under tiden svanken nedpressad mot marken. B\u00e5len ska hela tiden vara sp\u00e4nd. Kom tillbaka och byt arm och ben. K\u00f6r 10 repetitioner b\u00e5da sidorna.<\/li>
  4. G\u00e5ende utfallssteg. St\u00e5 upp med neutral rygg och f\u00f6tterna axelbrett is\u00e4r. Ta ett kliv fram\u00e5t med ena foten och g\u00e5 ner s\u00e5 djupt du kan utan att det bakre benets kn\u00e4 nuddar marken. Skjut ifr\u00e5n med det fr\u00e4mre benet s\u00e5 du kommer upp i st\u00e5ende position. Ta ett kliv fram med andra benet. T\u00e4nk p\u00e5 att inte ta f\u00f6r l\u00e5nga steg och att du ska du hissar dig sj\u00e4lv rakt upp, inte fram\u00e5t. Ryggen ska alltid vara neutral.<\/li>
  5. Kissande hunden. St\u00e5 p\u00e5 alla fyra och placera en b\u00e4nk, stol, eller dylikt bredvid dig. Lyft benet som \u00e4r n\u00e4rmast b\u00e4nken med 90 grader i h\u00f6ft och kn\u00e4led. Du ska kunna nudda b\u00e4nken med kn\u00e4t. Kom tillbaka med benet. Kan du inte n\u00e5 b\u00e4nken k\u00f6r du s\u00e5 l\u00e5ngt du klarar och v\u00e4nder d\u00e4r. G\u00f6r 5 repetitioner per ben.<\/li><\/ol>\n
    <\/i>G\u00e5 till en Fasciaklinik n\u00e4ra dig →<\/a><\/div>
    \n
    Referenser:<\/h5>\nhttps:\/\/www.1177.se\/Orebrolan\/behandling\u2013hjalpmedel\/smartbehandlingar-och-rehabilitering\/enkla-ovningar-vi-hoftledsartros\/<\/a>
    https:\/\/sv.wikipedia.org\/wiki\/Iliopsoas<\/a>
    https:\/\/fasciaguide.com\/se\/problems-linked-to-fascia\/straining-lumbago\/<\/a>\n<\/section>\n","protected":false},"excerpt":{"rendered":"

    H\u00f6ftb\u00f6jaren eller m. (musculus) Iliopsoas, \u00e4r en stor och kraftig muskel som sitter p\u00e5 h\u00f6ftens framsida. H\u00f6ftb\u00f6jaren utg\u00f6rs av tv\u00e5, ibland tre andra muskler, m. psoas major, m. iliacus och ibland m. psoas minor. Alla personer f\u00f6ds inte med n\u00e5gon psoas minor. H\u00f6ftb\u00f6jarens huvudsakliga uppgift \u00e4r att b\u00f6ja fram och ut\u00e5trotera h\u00f6ften. Muskeln g\u00f6r \u00e4ven…<\/p>\n","protected":false},"author":1,"featured_media":0,"menu_order":0,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"treatment_category":[345,355],"class_list":["post-27527","treatment","type-treatment","status-publish","format-standard","hentry","treatment_category-hoft-backenbesvar","treatment_category-traning-rehabilitering","treatment_category-345","treatment_category-355","description-off"],"acf":[],"yoast_head":"\nTr\u00e4na H\u00f6ftb\u00f6jare - Fasciaclinics<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/fasciaclinics.com\/sv\/treatments\/trana-hoftbojare\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tr\u00e4na H\u00f6ftb\u00f6jare - Fasciaclinics\" \/>\n<meta property=\"og:description\" content=\"H\u00f6ftb\u00f6jaren eller m. (musculus) Iliopsoas, \u00e4r en stor och kraftig muskel som sitter p\u00e5 h\u00f6ftens framsida. H\u00f6ftb\u00f6jaren utg\u00f6rs av tv\u00e5, ibland tre andra muskler, m. psoas major, m. iliacus och ibland m. psoas minor. Alla personer f\u00f6ds inte med n\u00e5gon psoas minor. H\u00f6ftb\u00f6jarens huvudsakliga uppgift \u00e4r att b\u00f6ja fram och ut\u00e5trotera h\u00f6ften. Muskeln g\u00f6r \u00e4ven…\" \/>\n<meta property=\"og:url\" content=\"https:\/\/fasciaclinics.com\/sv\/treatments\/trana-hoftbojare\/\" \/>\n<meta property=\"og:site_name\" content=\"Fasciaclinics\" \/>\n<meta property=\"article:modified_time\" content=\"2025-12-22T12:18:29+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/fasciaclinics.com\/wp-content\/uploads\/2025\/05\/fasciaclinics-threatment.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2048\" \/>\n\t<meta property=\"og:image:height\" content=\"2048\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Ber\u00e4knad l\u00e4stid\" \/>\n\t<meta name=\"twitter:data1\" content=\"3 minuter\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/fasciaclinics.com\\\/sv\\\/treatments\\\/trana-hoftbojare\\\/\",\"url\":\"https:\\\/\\\/fasciaclinics.com\\\/sv\\\/treatments\\\/trana-hoftbojare\\\/\",\"name\":\"Tr\u00e4na H\u00f6ftb\u00f6jare - Fasciaclinics\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/fasciaclinics.com\\\/sv\\\/#website\"},\"datePublished\":\"2025-08-04T13:18:07+00:00\",\"dateModified\":\"2025-12-22T12:18:29+00:00\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/fasciaclinics.com\\\/sv\\\/treatments\\\/trana-hoftbojare\\\/#breadcrumb\"},\"inLanguage\":\"sv-SE\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/fasciaclinics.com\\\/sv\\\/treatments\\\/trana-hoftbojare\\\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/fasciaclinics.com\\\/sv\\\/treatments\\\/trana-hoftbojare\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/fasciaclinics.com\\\/sv\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Tr\u00e4na H\u00f6ftb\u00f6jare\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/fasciaclinics.com\\\/sv\\\/#website\",\"url\":\"https:\\\/\\\/fasciaclinics.com\\\/sv\\\/\",\"name\":\"Fasciaclinics\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\\\/\\\/fasciaclinics.com\\\/sv\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/fasciaclinics.com\\\/sv\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"sv-SE\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/fasciaclinics.com\\\/sv\\\/#organization\",\"name\":\"Fascia Innovation Sweden AB\",\"url\":\"https:\\\/\\\/fasciaclinics.com\\\/sv\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"sv-SE\",\"@id\":\"https:\\\/\\\/fasciaclinics.com\\\/sv\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/fasciaclinics.com\\\/wp-content\\\/uploads\\\/2025\\\/04\\\/logo-fascia-clinics-rgb.png\",\"contentUrl\":\"https:\\\/\\\/fasciaclinics.com\\\/wp-content\\\/uploads\\\/2025\\\/04\\\/logo-fascia-clinics-rgb.png\",\"width\":917,\"height\":348,\"caption\":\"Fascia Innovation Sweden AB\"},\"image\":{\"@id\":\"https:\\\/\\\/fasciaclinics.com\\\/sv\\\/#\\\/schema\\\/logo\\\/image\\\/\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Tr\u00e4na H\u00f6ftb\u00f6jare - Fasciaclinics","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/fasciaclinics.com\/sv\/treatments\/trana-hoftbojare\/","og_locale":"sv_SE","og_type":"article","og_title":"Tr\u00e4na H\u00f6ftb\u00f6jare - Fasciaclinics","og_description":"H\u00f6ftb\u00f6jaren eller m. (musculus) Iliopsoas, \u00e4r en stor och kraftig muskel som sitter p\u00e5 h\u00f6ftens framsida. H\u00f6ftb\u00f6jaren utg\u00f6rs av tv\u00e5, ibland tre andra muskler, m. psoas major, m. iliacus och ibland m. psoas minor. Alla personer f\u00f6ds inte med n\u00e5gon psoas minor. H\u00f6ftb\u00f6jarens huvudsakliga uppgift \u00e4r att b\u00f6ja fram och ut\u00e5trotera h\u00f6ften. Muskeln g\u00f6r \u00e4ven…","og_url":"https:\/\/fasciaclinics.com\/sv\/treatments\/trana-hoftbojare\/","og_site_name":"Fasciaclinics","article_modified_time":"2025-12-22T12:18:29+00:00","og_image":[{"width":2048,"height":2048,"url":"https:\/\/fasciaclinics.com\/wp-content\/uploads\/2025\/05\/fasciaclinics-threatment.jpg","type":"image\/jpeg"}],"twitter_card":"summary_large_image","twitter_misc":{"Ber\u00e4knad l\u00e4stid":"3 minuter"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/fasciaclinics.com\/sv\/treatments\/trana-hoftbojare\/","url":"https:\/\/fasciaclinics.com\/sv\/treatments\/trana-hoftbojare\/","name":"Tr\u00e4na H\u00f6ftb\u00f6jare - Fasciaclinics","isPartOf":{"@id":"https:\/\/fasciaclinics.com\/sv\/#website"},"datePublished":"2025-08-04T13:18:07+00:00","dateModified":"2025-12-22T12:18:29+00:00","breadcrumb":{"@id":"https:\/\/fasciaclinics.com\/sv\/treatments\/trana-hoftbojare\/#breadcrumb"},"inLanguage":"sv-SE","potentialAction":[{"@type":"ReadAction","target":["https:\/\/fasciaclinics.com\/sv\/treatments\/trana-hoftbojare\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/fasciaclinics.com\/sv\/treatments\/trana-hoftbojare\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/fasciaclinics.com\/sv\/"},{"@type":"ListItem","position":2,"name":"Tr\u00e4na H\u00f6ftb\u00f6jare"}]},{"@type":"WebSite","@id":"https:\/\/fasciaclinics.com\/sv\/#website","url":"https:\/\/fasciaclinics.com\/sv\/","name":"Fasciaclinics","description":"","publisher":{"@id":"https:\/\/fasciaclinics.com\/sv\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/fasciaclinics.com\/sv\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"sv-SE"},{"@type":"Organization","@id":"https:\/\/fasciaclinics.com\/sv\/#organization","name":"Fascia Innovation Sweden AB","url":"https:\/\/fasciaclinics.com\/sv\/","logo":{"@type":"ImageObject","inLanguage":"sv-SE","@id":"https:\/\/fasciaclinics.com\/sv\/#\/schema\/logo\/image\/","url":"https:\/\/fasciaclinics.com\/wp-content\/uploads\/2025\/04\/logo-fascia-clinics-rgb.png","contentUrl":"https:\/\/fasciaclinics.com\/wp-content\/uploads\/2025\/04\/logo-fascia-clinics-rgb.png","width":917,"height":348,"caption":"Fascia Innovation Sweden AB"},"image":{"@id":"https:\/\/fasciaclinics.com\/sv\/#\/schema\/logo\/image\/"}}]}},"_links":{"self":[{"href":"https:\/\/fasciaclinics.com\/sv\/wp-json\/wp\/v2\/treatment\/27527","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fasciaclinics.com\/sv\/wp-json\/wp\/v2\/treatment"}],"about":[{"href":"https:\/\/fasciaclinics.com\/sv\/wp-json\/wp\/v2\/types\/treatment"}],"author":[{"embeddable":true,"href":"https:\/\/fasciaclinics.com\/sv\/wp-json\/wp\/v2\/users\/1"}],"version-history":[{"count":0,"href":"https:\/\/fasciaclinics.com\/sv\/wp-json\/wp\/v2\/treatment\/27527\/revisions"}],"wp:attachment":[{"href":"https:\/\/fasciaclinics.com\/sv\/wp-json\/wp\/v2\/media?parent=27527"}],"wp:term":[{"taxonomy":"treatment_category","embeddable":true,"href":"https:\/\/fasciaclinics.com\/sv\/wp-json\/wp\/v2\/treatment_category?post=27527"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}