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Best Hip Pain Relief Exercises


Filed Under (Fitness, General) by Rick Kaselj

Hey, I hope you are having a great weekend!

I know it has been a little while since I sent out a video on great exercises when it relates to a common pain that you may have. But today, I got one for you.

The pain that I am focusing is hip pain. Based on my experience, there a lot of people who suffer from hip pain silently. Take a look at the top 4 exercises to help you relieve hip discomfort below. Give these exercises a go!

Enjoy the article and watch the video where I go through things in detail. If the article or the video below does not apply to you, feel free to share this to your family, friends, colleague or someone you know who is suffering from hip pain.

Talk to you soon!

~ Rick


In today’s video, I wanted to go through the best hip pain relief exercises.

Best Hip Pain Relief Exercises

CLICK HERE to watch the YouTube video.

I’ll get Andrea to demonstrate.

#1 – Kneeling Hip Flexor Stretch

Kneeling Hip Flexor Stretch

Kneeling Hip Flexor Stretch

She kneels, so the front leg and back is at 90. She had tightened up the abdominal area and the glutes and then she brings her hips forward. She will feel light stretch in front of the thigh. She can intensify the exercise by bringing the arm straight up over head. She is stretching out the right side and bringing that right arm over head. She will hold the stretch for 20 seconds and do it twice on each side. She will alternate back and forth going through the kneeling hip flexor stretch in order to stretch out the quads and the hip flexors. This will also decrease how much tension is on the hip because when the quads and the hip flexors are tight, they pull and irritate the hip joint that leads to pain.

#2 – Wall Hamstring Stretch

Wall Hamstring Stretch

Wall Hamstring Stretch

We use the chair as an example but this stretch is best done with the wall. She will lie down. Relax her arms and neck. The head is in good position and then she places her leg up against the wall or chair. We are looking for a light stretch in the hamstring area. We are going to have a 20-second hold, light stretch twice on each side.

#3 – Standing Back Arches

Standing Back Arches

Standing Back Arches

She is standing a little bit further with hip width apart. She has her legs straight. She puts her hands on her hips and then she arches back. She is bringing the hip forward, arching through the back. We are working on getting movement on the hip like hip extension which oftentimes lost with people with hip pain. We are working on improving the low back movement. A lot of times, people with hip pain have poor low back movement and that poor low back movement leads to more stress on the hip that causes more hip pain. She will do 5 repetitions with smooth controlled movement holding for a second or two at the end position. If it feels good, she can progress up to 10 repetitions.

#4 – 3 Way Hip Foam Rolling

Way 1 - Outer Part of the Hip

Way 1 – Outer Part of the Hip

We will use a foam roller. Andrea is going through the IT band or outer part of the hip. Oftentimes, this area is tight and the tightness pulls the pelvis and the hip that leads to more hip pain. She is moving from just above the knee joint to just below the hip. She is rolling up and down or self-massaging that IT band to loosen it up. She goes through 5 repetitions up and down. So a total of 10 repetitions with smooth controlled and whatever pressure she can manage when it comes to how deep the massage is happening.

Way 2 – Front of the Hip

Way 2 – Front of the Hip

She is foam rolling just below the hip joint up to just above the knee joint and then coming back down. She is moving up and down five times, working on quadriceps a little bit on that hip flexor. We are doing this to relieve the tension in the muscle so there’s less pulling on the hip joint and less pain happening in the hip.

Way 3 – Hamstring

Way 3 – Hamstring

She is working from the sit bones down to just above the knee. She is just working on loosening up the hamstring. Most of the time, this area is tight which pulls the pelvis that leads to hip pain. She will do this in a smooth controlled movement, five times up and down so a total of 10 repetitions. We are looking for light sensitivity. It should be a little bit uncomfortable as we are trying to loosen things up.

Give those four hip pain relieving exercises a go. I am certain that these exercises will drastically help your hip and overcome your hip pain.

If you want to overcome or prevent back and lower body injuries, then check out the Gluteus Medius Exercises program here:

Gluteus Medius Exercises

Take care!

Rick Kaselj, MS


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Comments posted (6)


Great help Rick. I have been doing your Hip Flexor Release Series for a month or so now, with quite a bit of relief. Thanks.



Rick Kaselj Reply:

Awesome! I am happy to help.


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