I wanted to show you five phenomenal hip pain exercises for women.
CLICK HERE to watch the video.
I had Alix to demonstrate the exercises.
#1 – Three-way Hip Flexor Stretch
Begin in a 90/90 kneeling position. Tighten your abdominal area and bring the hips forward a little bit. Bring your arms out front and hold that position for a few seconds. Move arms to the left at 45 degrees, and then move arms to the right at 45 degrees. Hold the end positions on each side for a couple of seconds. Go back to start position, relax and repeat the movement with the opposite leg.
Three-way Hip Flexor Stretch
Perform one set with 3 reps. Each rep consists of arms straight out front, arms to the left and arms to the right at 45 degrees angle. Hold each of the positions for about 5 seconds. The intensity is light. You’re looking for a light stretch in the hip, and that stretch should change as you move the arm position.
The purpose of this exercise is to loosen out the hips, specifically the hip flexors, because this muscle is a common cause of hip pain in women.
#2 – Supine Hip Abductor Stretch
Lie down on the floor with hands on the side. Relax your upper body. Bend the knees, drop them out to the side, and bring the bottom of your feet together. You’re looking for a light stretch in the hip area.
Supine Hip Abductor Stretch
Perform one set with 2 reps with a hold of 20 seconds for a static stretch. The intensity is a light stretch in the hip and thigh area.
The purpose of this exercise is to work on the tightness around the hips and loosen out the inner thigh and rotator of the hips to help with hip pain.
#3 – Forward and Back Leg Swings
Begin in a nice, tall standing position with one hand up against the wall or something stable. Put your weight onto one leg, and then swing the other leg forward and back.
Swing the leg to a point where you can feel a light stretch. When you swing the leg forward, you’re looking for a stretch in the hamstring area. When you swing the leg back, you’re looking for a light stretch in the front of the thigh area.
Forward and Back Leg Swings
Perform one set with 5 reps each way in a smooth, controlled movement. The intensity is light. You’re looking for a light dynamic stretch.
The purpose of this exercise is twofold; the leg you’re standing on works to strengthen out the hip stabilizers, and the other leg works on stretching the muscles in the front and back of the hip dynamically because a lot of times with hip pain there is tightness around the hip that leads to hip pain or an increase in hip pain.
#4 – Side-to-Side Leg Swings
Begin in a nice, upright standing position with one hand up against the wall or something stable to add balance so you can focus on doing the exercise correctly. Stand on one leg, bring the other leg across, and then swing it out to the side like angle to angle.
Side-to-side Leg Swings
Perform one set with 5 reps on each way in a smooth, controlled movement. The intensity is light, dynamic stretch. When you bring the leg out to the side, you’re looking for a light stretch in the inner thigh. When you bring it across, you’re looking for a light stretch in the glute and hamstring areas.
The purpose of this exercise is to stretch the glute, hamstring, and inner thigh areas in a dynamic stretch instead of a static stretch.
#5 – Front and Back Lunges
Begin in a nice, upright standing position. Take a step forward with your right leg and bring the back knee down to the ground. Get into a 90/90 position with ankle, knee and hip of the front and back leg. Return to the starting position. Step back with your right leg, bring the knee back to the ground and get into the 90/90 position with the ankle, knee and hip with the front and back leg. Return to the start position and repeat the movement with the opposite leg.
Front and Back Lunges
Perform one set with 5 reps on each way, forward and back, in a smooth, controlled movement with a good stop at the end position. The intensity can be light to moderate.
The purpose of this exercise is to strengthen out the hips and activate those muscles around it to increase stability in the hips and to help overcome knee pain.
Give these five exercises a go. They are excellent exercises to help with hip pain, especially in women.
If you want to overcome or prevent back and lower body injuries, then check out the Gluteus Medius Exercises program.
Rick Kaselj, MS