Stretches for Hip Pain

Tight hips can cause serious discomfort. You will experience pain even by walking and sitting. The good thing is that you can relieve pain by trying some simple stretches. Doing certain stretches not just reduces pain but also promotes mobility and lowers the chances of having a serious injury. These stretches also help take pressure off the lower back and keep low lower back pain at bay. Be sure to talk to your doctor if you already have a lower back pain before trying these stretches.

Stretches for Hip Pain

A number of different stretches are there to help relieve your hip pain. It is important that you select the ones that you can do with more ease. Here are some suggestions:

1.        Lizard-Lower Lunge

  • Keep your left foot a few feet ahead of your right foot.
  • Start bending your knee slowly until it is in line with your ankle.
  • Lower your right knee and while keeping your toes curled, drop that knee completely to the ground.
  • Take your left foot out to your side and place your elbows on the inner edge of your left foot.
  • Ensure that your hips are parallel to each other.
  • Maintain this position for a while and repeat. 

2.        Bound Ankle Pose

This is one of the easy-to-do stretches for hip pain that can really help. Follow the steps below to get some instant relief:

  • With your feet bent, pull your heels close to your groin while keeping the soles of your feet together.
  • Prop your hips up a bit by placing a blanket under your sit bones or take your feet out from your pelvic cavity until your legs are in a diamond shape.
  • Lead with your chest while keeping your spine as straight as possible.
  • Pull your shoulders back and slowly fold toward your feet to open and stretch your inner thighs and groin.

3.        Pigeon Pose

  • Get in a downward facing dog position and slowly lift your right leg and place it between the hands.
  • While making sure your toes are not tucked in, drop your left knee down.
  • Now, take your right foot toward your left pelvic bone and keep the outside edge of the foot on the floor.
  • Flex your right foot while keeping your hips parallel to each other.
  • Press your left hip toward the floor and keep a blanket under your bottom if the position is rather uncomfortable.

4.        Hip Rotation Stretch

  • Hip rotation stretches for hip pain start by lying on your back and your arms resting by your sides.
  • Bend your left leg and place your foot on the ground.
  • While keeping your right leg straight, ensure that your toes are pointing up all the time.
  • Rotate your left leg out and take it away from your body.
  • Stop when you feel a light stretch in your hips. Hold the position for 5 seconds and relax.
  • Do at least 15 reps on each side. 

5.        Hip Flexion Stretch

  • With your back on the floor, bend your left leg and place it flat on the ground.
  • Wrap your arms around your left leg and gently pull it towards your chest.
  • Stop when you feel a light stretch in your hip. Hold the position for 5 seconds.
  • Repeat with the other leg and do 10-15 reps on both sides. 

6.        Glute Squeezes

  • You will have to use a towel to perform these types of stretches for hip pain.
  • With your back placed comfortably on the floor and your legs bent, roll a towel and place it between your knees.
  • While engaging your inner thighs and your buttocks, squeeze your knees together.
  • Hold the position for 5 seconds and relax.
  • Repeat 10-15 times. 

7.        Piriformis Myofascial to Relieve Sciatica Pain

  • With your hips on the floor, bend your legs and put your right leg over your left knee.
  • Get a 6-inch foam ball or a lacrosse ball and place it under your right glute.
  • Tilt a bit to your right side and roll around slowly. Stop when you find a tender trigger point.
  • Wiggle around and breathe deeply until your pain goes away.
  • Keep rolling and find more trigger points. Eliminate them all for complete pain relief. 

8.        Bridge Exercise

  • With your back on the floor and your legs bent, keep your feet hip-width apart and firmly placed onto the floor.
  • Press down through your ankles and lift your hips from the floor.
  • Create a straight line from your shoulders to knee by keeping your knees in line with your ankles while keeping your abs firm.
  • Hold this position for five seconds and slowly return to the starting position.
  • Repeat 10 times.

9.        Outer Thigh Lifts

  • Lie on a yoga mat on your pain-free side and raise your leg on the side of painful hip about six inches from the floor.
  • Hold it in the air for 3 seconds and slowly lower it while keeping it on your other leg.
  • Repeat the same 10 times.

These are some of the most effective stretches for hip pain, but you should not try them if your pain is severe. Stop doing them if you cannot maintain a pose even for a few seconds. Talk to your therapist to find more suitable stretching exercises for you.

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