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

5 Hip Pain Relief Stretches & Exercises You Can Do In Bed

Buy Hip Pain Relief WorksheetThese hip pain relief stretches & exercises don't necessarily need to be done in bed, but they may help relieve hip pain in the morning before getting up, and/or when going to bed at night.

Hip pain can be from a number of reasons. Often our hips will be really stiff when we first wake up or after a long day on our feet. The stretches and exercises can easily be done in your bed.

The first two stretches are an active assisted (AA) hamstring stretch and a knee to chest stretch. These will help stretch the muscles that are connected to your hips/pelvis and help relieve pain and tightness.

Next pelvic tilts and bridges are a great way to not only loosen up the hip and pelvic area, but they also help strengthen your core muscles as well.

Finally, a straight leg raise (SLR) will help strengthen your hip flexor muscles.

Click here to learn more about reps, set, and frequency.

Related Videos:

7 Tight Hip Stretches

10 Best Hip Strengthening Exercises to Relieve Hip Pain

5 Easy Ways to Relieve Sore Back Muscles

Sponsored Content: This video contains paid product placement. Thank you to Capsiva for sponsoring this video and providing Doctor Jo with free samples of Capsiva pain relief gel to use. If you purchase products from these Amazon Associate links/ads, Doctor Jo will earn a commission from qualifying purchases.

Click here to buy Capsiva Pain Relief Gel!

A sore back can be caused by many things including lifting heavy objects, poor posture, or even a hard workout. When the back muscles get irritated or sore,  here are some things that may help.

To help get relief from a sore back, start off with pelvic tilts and bridges lying down are a great way to get the muscles moving and loosened up without a whole lot of movement that might be painful.

Another great way to help relieve muscle soreness in your back and other areas is using a pain relieving gel. The folks at Capsiva have a pain relieving gel that has capsaicin in it. Capsaicin is a natural chili pepper extract with pain relieving properties. Their formula has taken out the heating up component, so it can be a stronger concentration to help block the pain signal to the brain so you can do the stretches and exercises you need to do to help you heal.

Buy Sore Back WorksheetFinally, a knee to chest stretch and supine trunk rotation will help stretch out the muscles in the back to help relax your back.

Related Videos:

Core Exercises for Back Pain Relief

Back Pain Relief Exercises & Stretches

5 Knee Pain Relief Stretches & Exercises You Can Do In Bed

Buy Knee Pian Relief WorksheetThese knee pain relief stretches & exercises don't necessarily need to be done in bed, but they may help relieve knee pain in the morning before getting up, and/or when going to bed at night.

Often with knee pain, we wake up stiff and sore. We can also have knee pain at the end of a long day. These simple knee stretches and exercises may help no matter when knee pain strikes.

The first two knee stretches are an active assisted hamstring stretch and a knee to chest stretch. These will help loosen up the muscles around the joint and the joint itself.

Heel slides are also a great way to get movement in the knee joint and help loosen the knee before you get up or go to bed.

Finally, isometric exercises like hamstring sets and quad sets not only strengthening the muscles, but they also help loosen up the area by relaxing tight muscles.

Click here to find out more about reps, set, and frequency.

Related Videos:

Knee Strengthening Exercises

Knee Pain Relief Exercises & Stretches

Gluteus Medius Exercises for Beginners

The gluteus medius muscle helps move the hip joint. It also helps stabilize the pelvis when walking or standing, so when it’s weak, it can affect the way we walk. These exercises should help retrain & strengthen the gluteus medius.

Starting off on your side, modified side planks, hip abduction, clamshells, and reverse clamshells are a great way to help strengthen the glute muscles.

If those become easy, planks and planks with a leg lift (or leg extension) are great as well.

Click here to learn more about reps, set, and frequency.

Related Videos:

Butt Exercises (Gluteus Maximus)

Dead Butt Syndrome, aka Gluteal Amnesia

Pages


DISCLAIMER: The content (the videos, descriptions, links, and comments) on this website is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you.

You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.

AFFILIATE LINK DISCLAIMER: This site contains affiliate links and ads to purchase various products. When you click on links and ads to various merchants on this site and make a purchase, this can result in this site earning a commission. Affiliate programs and affiliations include, but are not limited to, the Amazon Associate Program. As an Amazon Associate, this site earns a commission from qualifying purchases.