Hip pain | 404 can be debilitating, affecting your ability to walk, climb stairs, sit comfortably, or even sleep. Stretching is a vital part of most hip pain relief programs, as it helps loosen tight muscles and reduce joint tension. The safe and effective hip stretches we’ve shared below are designed for individuals of all ages and fitness levels—start your journey to hip pain relief today!
1. Tubing Hip Pull
Tubing Hip Pull
For this exercise, use looped tubing, a strap, towel, or anything that is long enough to wrap under your foot.
Lie on your back on the floor, maintaining good alignment with your head, shoulders, hips, and legs. Wrap the middle of the tubing around one ankle. Loop the other end of the tubing around something secure, or ask a partner to hold the end of the tubing to create tension. Hold this position for 20 seconds. Relax and repeat the movement on the opposite side.
Start with 1 set of 2 repetitions on each side, holding for 20 seconds. The purpose of this exercise is to pull or lightly stretch the hip joints, the tissues around the hip joints, and the muscles around the hip joints.
2. Standing Knee to Chest and Leg Back
Standing Knee to Chest and Leg Back
Begin in an upright standing position with one hand against the wall for balance. Maintain good alignment with your head, shoulders, hips, and legs. Engage your core. Looking for a light stretch in the lower back and glutes, lift one knee towards your chest as high as you can and hold onto your bent knee with your hand for several seconds. Release your knee and extend your leg back, looking for a stretch in the front of the hip. Return to the starting position and repeat the sequence of movements. After 5 repetitions, repeat the exercise on the opposite side.
Start with 1 set of 5 repetitions on each side. The purpose of this exercise is to dynamically stretch the hips through the full range of motion.
3. 90/90 Hip Flexors Stretch
90/90 Hip Flexors Stretch
For this exercise, it is best to be barefoot.
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Tighten your abdominal muscles. Take a big step back with one foot and lower your back knee to the floor. Bend your front knee directly over your ankle. Ideally, bring both of your knees to 90-degree angles and shift your hips forward. Hold this position for 20 seconds. Return to the starting position and repeat the movement on the opposite side.
If the kneeling position is uncomfortable, place a pillow or blanket under your back knee for cushioning.
Start with 1 set of 2 repetitions on each side, holding for 20 seconds. The purpose of this exercise is to stretch the hip joints.
4. Standing Hip Flexors Stretch
Standing Hip Flexors Stretch
Begin in an upright standing position, maintaining good alignment with your head, shoulders, hips, and legs. Take a big step forward with one leg, keeping your toes pointing straight ahead. Slightly bend your front knee and straighten your back leg as you stack your back heel over your toes. Tighten your abdominal area and shift your hips forward. Hold this position for 20 seconds. Return to the starting position and repeat the movement on the opposite side.
Start with 1 set of 2 repetitions on each side, holding for 20 seconds. The purpose of this exercise is to stretch the hip joints.
5. Standing Hip Flexor Stretch with Twist Inward
Standing Hip Flexors Stretch with Twist Inward
Begin in an upright standing position, maintaining good alignment with your head, shoulders, hips, and legs. Take a big step forward with one leg, keeping your toes pointing straight ahead. Extend both arms in front of your body at shoulder-height. Slightly bend your front knee and straighten your back leg as you stack your back heel over your toes. Engage your core and twist your upper body away from your extended back leg. Return to the starting position and repeat the movement.
Start with 1 set of 5 repetitions on each side. The purpose of this exercise is to stretch the hip flexors.
6. Standing Hip Flexors Stretch (Twist Out)
Standing Hip Flexors Stretch (Twist Out)
Begin in an upright standing position, maintaining good alignment with your head, shoulders, hips, and legs. Take a big step forward with one leg, keeping your toes pointing straight ahead. Extend both arms in front of your body at shoulder-height. Slightly bend your front knee and straighten your back leg as you stack your back heel over your toes. Engage your core and twist your upper body towards your extended back leg. Return to the starting position and repeat the movement.
Start with 1 set of 5 repetitions on each side. The purpose of this exercise is to stretch the hip flexors.
Your hips are essential for supporting movements like walking, bending, and twisting. Ignoring discomfort can lead to injuries and prolonged recovery times. For effective hip pain relief, try these simple hip stretches—they’ll help improve flexibility and ease tension, letting your pain melt away naturally.
SI joint pain can be miserable! Learn the best exercises for healing your SI joints and eliminating pain here.
