Hi, I'm Doctor Jo, a licensed Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. If you have a question, just ask! Be safe. Have fun. And I hope you feel better soon.

10 Best Hip Strengthening Exercises to Relieve Hip Pain

These hip exercises are great for strengthening your hips to help relieve hip pain. They go from lying down to sitting down to standing up and range from pretty easy to hard depending on your injury.

The first hip exercises are pelvic tilts, bridges, and clamshells. These are great for strengthening your pelvic muscles, glutes, and hamstrings.

Then there is the 4 way hip lying down. This is hip flexion (straight leg raise), hip abduction, hip adduction, and prone hip extension. These are great for all the muscles around the hip including, gluteus medius and gluteus maximus, IT band, hamstrings, hip flexors, and others.

Now for sitting you will do a seated hip flexion and a squat at your chair. These are great because you can do them at work, or if you have been sitting for a long time.

The final hip exercise is a lunge. It sounds pretty simple, but if done right, it can be pretty challenging. You don’t have to bring your knee all the way to the floor, and you can use a target if you need one.

Related Videos:

Hip Arthritis Stretches & Exercises

Hip Bursitis Stretches & Exercises

10 Best Hip Stretches for Hip Pain Relief

Hip stretches can help relieve pain in your hips and your low back as well. For most stretches, you want to try to hold the stretch for 30 seconds, and do three of them on each side.

The first stretch is a pelvic tilt. This is an exercise and a stretch since it loosens up the pelvis and core muscles as well as strengthens them. It’s a great one to start with.

The next stretches are the butterfly stretch, the cat/dog stretch, and a glute figure four stretch. These do a great job of stretching muscles around the hip including the adductors or groin area, low back muscles, hip flexor muscles, and your glutes and piriformis.

The next stretches are for the hamstrings and the hip flexors. When these are tight, they can tilt the pelvis one way or the other causing pain in the hips and low back.

The IT band and the quads are often not stretched well, and can cause pain and imbalances in the hips.

The prayer stretch is a great whole body stretch as well as a great stretch for your low back, hips, and glutes.

The last stretch is for the quadratus lumborum (QL). People often forget about this muscles or don’t know it’s roll in the hips and pelvis. Don’t forget about this one.

Related Videos:

Hip Arthritis Stretches & Exercises

Hip Bursitis Stretches & Exercises

6 Simple Office Stretches in Real Time

These office stretches go from head to toe and are done in real time so you can follow along. They're great for people who sit all day at work or for those times when you need a simple stretching routine that's easy to follow.

The stretches featured in this video are:

  1. The Levator Scapulae stretch for neck pain.
  2. The Rhomboid Stretch for upper back and shoulder pain.
  3. The Prayer Stretch for wrist pain.
  4. The Seated Knee to Chest Stretch for lower back and hip pain.
  5. The Standing Quad Stretch for thigh pain.
  6. The Anterior Tibialis Stretch for shin splint pain.

Related Videos:

Real Time Morning Stretching Routine

Bedtime Stretches in Real Time

7 Best Advanced Swiss Ball Exercises

These advanced swiss ball exercises are very tough, even for me. So make sure you are ready for them. I have a moderate and basic video you might want to check out instead.

The first three swiss ball exercises are a plank, plank with hip flexion to chest (same side and opposite side), and a side plank. Try to keep your butt tucked in by squeezing your glute muscles in, and try to keep your body in a straight line.

The fourth exercise is a plank, but now the ball will be at your feet. By changing where the unstable surface is, it works your core in different ways.

Now you will lie down for the next two exercises. You will do a single leg bridge on the ball, and then a knee to chest and extension with the ball. These work your hamstrings, glutes, hip flexors, and your core.

The last swiss ball exercise is a pike pull. This is very difficult, so don’t feel like you need to do a full pull in the first few times. Try to pull with your feet and core, and don’t go too far where you fall over.

Related Videos:

7 Best Moderate Swiss Ball Exercises

7 Best Swiss Ball Exercises for Beginners

7 Best Moderate Swiss Ball Exercises

These moderate exercises for the Swiss ball (aka therapy ball, stability ball, exercise ball, etc.) will help increase your core strength and stability. If you aren’t quite ready for this level, check out my basic Swiss ball exercises.

The first two moderate Swiss ball exercises are crunches on the ball. You can do them straight up and down, or you can cross over to get your oblique core muscles.

The next two exercises for the Swiss ball are a tabletop bridge, and a bridge with your feet on the ball. Both of these are hard, but in different ways. Make sure you are able to stabilize the ball so you don’t fall off. These are great for the hamstrings, and glutes, as well as the core.

Then you have the modified plank and modified side plank. Try to keep your butt tucked in by squeezing your glute muscles in, and try to keep your body in a straight line.

Finally you will do a dead bug with the Swiss ball in between your arm and leg. You can do opposite arm and leg, or same side. Try to keep a pelvic tilt when doing these.

Related Videos:

Back Strengthening with a Swiss Ball

Moderate Swiss Ball Exercises



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