Hips pain exercises

Hip pain Exercises

Flexibility and strength exercises are key to relieving hip pain. Although these exercises may result in temporary discomfort, they should not cause or aggravate pain. If an exercise causes pain, stop doing it or try going at a slower or gentler pace.

The following exercises stretch the muscles around the hip joint, which can help reduce stiffness and improve joint mobility.

Knee lift

Lie on the back, extending both legs flat along the floor.

Keeping the left leg straight, pull the right knee up toward the chest.

Place both hands on top of the knee to help pull it in toward the chest.

Hold the stretch for 10 seconds.

Let go of the knee and gently lower the leg back toward the floor.

External hip rotation

Sit on the floor with both legs out in front.

Bend the legs at the knees and press the soles of the feet together.

Place a hand on top of each knee and gently push them both down toward the floor. Apply pressure to the knees until there is a stretch, but do not push them further than is comfortable.

Hold the stretch for 10 seconds and then relax.

Hip and lower back stretch

Stand upright with the legs straight and the feet shoulder-width apart. For support, hold on to a chair, table, or wall.

Bending the left knee, bring the heel up toward the left buttock with the top of the foot facing the floor. Be sure to keep the right leg straight and align the knees.

Slowly lower the leg and return to the starting position.

Repeat the exercise on the opposite side.

Heel-to-buttock exercise

Lying flat on the back, bend the knees and bring them toward the body until the feet are flat on the floor.

Using the hands, pull both knees in toward the chest.

Breathe deeply, pulling the knees closer to the shoulders with each exhalation.

Go as far as is comfortable, then hold the position for 20–30 seconds. Breathe normally.