Hip & Pelvis Pain

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.

10 Stiff Hip Stretches

Buy Stiff Hip WorksheetStiff and tight hips can be caused by many things including arthritis, an injury & overuse. When the hips tighten up, it can also lead to low back pain and/or knee pain. These stiff hip stretches may provide relief.

Pelvic tilts and a single knee to chest stretches are a great way to start to loosen up the hips as well as the low back.

Next using a strap to stretch helps to relax the back and other muscles, which can lead to stiff hips if they are tight. Hamstring stretch with a strap, IT band stretch with a strap, and a sidelying quad stretch will help loosen up your hips, knees, and back.

Then a supine butterfly stretch, cat/cow or cat/dog stretch, and a lunge stretch with a pelvic tilt will get the muscles all around the hip.

Finally, seated hip piriformis stretches in figure four and with the knee to opposite shoulder will stretch the piriformis muscle as well as the gluteus muscles.

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5 Moderate Hip Osteoarthritis Pain Relief Exercises, Lying Down

Buy osteoarthritis hip pain worksheetHip osteoarthritis (OA) can cause pain in the hips, back & knees, and it can pain when walking. These are moderate hip osteoarthritis exercises, so if they are too difficult, check out my beginner hip osteoarthritis exercises.

The first exercise is a clamshell exercise. This works the gluteus medius and rotator muscles.

Next are 4-way hip exercises lying down. This is hip flexion, hip abduction, hip adduction, and hip extension. They are a great way to work all the muscles around the hip to help with stability and strength.

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5 Hip Osteoarthritis Pain Relief Exercises, Lying Down

5 Hip Osteoarthritis Pain Relief Exercises, Seated

5 Hip Osteoarthritis Pain Relief Exercises, Lying Down

Buy hip osteoarthritis worksheetHip osteoarthritis (OA) can be very painful and make the hips stiff. Often simple exercises will help gain movement in the hips and reduce pain. These 5 hip exercises, which can be done lying down, may help.

Starting off with smaller movements should cause less pain in the hips. Pelvic tilts are a great way to get the muscles moving.

Then isometric exercises (where the muscles are activated but not making movements) do a great job of strengthening without the pain of movement. Glute squeezes (or sets) and hamstring sets do a great job of getting some strength in the hips.

Next are bridges. These are great for all the muscles around the hips and low back. Finally, supine hip abduction is a great beginner exercise since the bed or floor is used to help support the legs.

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7 Tight Hip Stretches

5 Hip Osteoarthritis Pain Relief Exercises, Seated

5 Hip Osteoarthritis Pain Relief Exercises, Seated

Buy hip osteoarthritis worksheetHip osteoarthritis or hip arthritis can cause pain in the hips, back, and knees. Sometimes standing exercises may be too difficult or painful, so here are some seated exercises that may help.

Seated hip flexion and seated hip extension (long arc quad – LAQ) are great ways to help strength the hip flexors and quad muscles.

Ball squeezes work the inner thighs or adductor muscles. Hip or leg rollouts with and without a band work the outer thighs or the abductor muscles. These help stabilize the hip, and can help reduce arthritis pain when they are strong.

Finally seated hip internal rotation will also help strengthen the muscles around the hip. These can be done with or without a band.

Related Videos:

7 Tight Hip Stretches

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