Best Exercises For Hip Pain

Stretching is an effective way to alleviate hip pain. It improves flexibility, reduces tension in muscles, and restores mobility in the joint, helping to address both anterior and posterior hip pain【1】.

Proper technique is essential to avoid worsening the issue. Here are some of the best stretches to try:

Hip Flexor Stretch

This stretch targets the hip flexors at the top of your thighs.

1. Step back with your left foot and rest your left knee on the ground. Place your right foot flat on the floor with your knee bent at 90 degrees.
2. Place your hands on your hips and gently lean your pelvis and torso forward until you feel a stretch in the left hip flexor.
3. Hold for a few seconds, return to the starting position, then switch sides.

Hamstring Stretch

This stretch focuses on the hamstrings while also engaging the glutes and posterior hip muscles.

1. Sit on the floor with your left leg extended straight and your right knee bent, placing your right foot against your left thigh.
2. Keeping your back straight, lean forward to touch your left toes while keeping your buttocks on the floor.
3. Hold for 10 seconds, then switch sides.

Double Hip Rotations

This stretch targets the glutes and promotes hip mobility.

1. Lie on your back with knees bent and feet flat on the floor.
2. Rotate your hips to the left so both knees touch the floor while turning your head to the right.
3. Hold for 20-30 seconds, return to center, then switch sides.

Figure Four Stretch

This stretch alleviates tension in the glutes and outer hip muscles.

1. Lie on your back with knees bent and feet flat.
2. Cross your right ankle over your left knee and clasp your hands behind your left thigh.
3. Gently pull your left leg toward your chest while keeping your right knee open. Hold, then switch sides.

Butterfly Stretch

This stretch works the inner thighs, groin, and hips.

1. Sit on the floor with your feet together and knees bent outward.
2. Press your knees gently down with your hands. For a deeper stretch, lean forward while keeping your back straight.

Knee Lift

This simple stretch engages the lower back, hamstrings, and glutes.

1. Lie flat on your back with both legs straight.
2. Bend your right knee and pull it toward your chest, using both hands to hold it in place.
3. Hold for 10 seconds, then repeat on the opposite side.

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Strengthening Exercises for Hip Pain Relief

Strengthening the muscles around the hip joint provides stability, reduces strain, and promotes healing【2】. Resistance exercises can help fortify the area and prevent future discomfort.

Standing Lateral Hip Swings

Target the glutes, hip flexors, and other leg muscles.

1. Stand with your feet shoulder-width apart and hold onto a wall or chair for balance.
2. Shift your weight onto your left foot and swing your right leg side to side, keeping it straight.
3. Perform 10 repetitions, then switch sides.

Straight Leg Raises

Focus on the hip flexors and lower abs.

1. Lie on your back with your legs straight and hands at your sides.
2. Lift both legs until they form a 90-degree angle with your torso, then lower them until they’re just above the floor.
3. Repeat for 10 reps.

Side Leg Raises

Strengthen the glutes and abductors.

1. Lie on your side with legs straight and stacked.
2. Lift your top leg upward without bending the knee. Hold briefly, then lower it.
3. Do 10 reps per side.

Glute Bridges

Engage the glutes, hamstrings, and hip flexors.

1. Lie on your back with knees bent and feet flat on the floor.
2. Press through your heels to lift your hips until your body forms a straight line from shoulders to knees.
3. Pause at the top, then lower back down. Perform 10 reps.

Yoga Poses for Weight Bearing

Incorporate yoga moves like the child’s pose, pigeon pose, or yoga squats to strengthen and stretch the hip girdle【3】. Adding light weights can further challenge the muscles.

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Final Thoughts

By combining targeted stretches, strengthening exercises, and potentially joint supplements, you can significantly reduce hip pain and improve your quality of life. These methods enhance mobility, flexibility, and joint durability, making daily movements more comfortable.

If your hip pain persists or worsens, consult a physical therapist to rule out more serious conditions or improper technique.

Resources:

1. The Role of Stretching in Hip Mobility
2. Strengthening Exercises for Hip Stability
3. Yoga for Joint Health