Hip & Pelvis Pain

10 Best Hip & Knee Pain Strengthening Exercises

These hip and knee strengthening exercises are my favorites, and they will progress from fairly easy to a little harder, so there should be some that work for you.

The first two exercises are hip flexion and hip internal rotation. These are a good way to focus on the hip muscles, but not with too much resistance to start.

Then you will do hip abduction with a band and hip adduction with a ball squeeze. These are also very important to keep the pelvis and SI joint in alignment, so sometimes people feel a little pop with these.

Now getting a little harder, you will go back to the seated hip flexion, hip internal rotation and now hip external rotation too, but now use a band at your feet. This will help activate other muscles and get them working together.

The last three exercises are a progress of sit to stand or squats. First you will do them without resistance, then with a band, and then with a ball squeeze. Make sure you are using correct technique for this movement.

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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.

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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.

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Pain from Sitting Too Long? These 5 Tips Can Help

Sponsored Content: This video contains paid product placement. Thank you to Cyber Bay for sponsoring this video and providing Doctor Jo with a free Yokaro Seat Cushion to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Click here to purchase the Yokaro Seat Cushion featured in the video!

Sitting for long periods can cause a lot of pain including low back pain, leg pain, butt pain, and numbness in tingling in the legs and feet. Here are 5 easy ways to help prevent pain from sitting all day.

The first one is a seated hip flexion. This does a great job of taking some pressure off your legs while you are sitting, and they are easy to do without even standing up.

The next one is a long arc quad (LAQ). This is another easy one to do while sitting, and it works your quad muscles to help get the blood flowing in your legs.

The third way is to help prevent sitting pain is to use a seat cushion. The folks at Cyber Bay sent me their Yokaro seat cushion to try out. It helps take pressure off the lower back, legs, coccyx area, and it also helps put you in a good neutral posture.

Then you will do a seated heel/toe raise. These are so easy you can do them several times through out the day. They make the calf muscles work as a natural pump to not only help prevent pain, but to also help prevent DVTs or blood clots in your legs.

The last one is a simple sit to stand. This is a great way to get the whole body moving and your blood flowing to prevent pain through out the body from sitting too long.

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Piriformis pain can be caused by sitting for long periods of time. When the piriformis muscle is tight, it can cause nerve pain down the leg since the sciatic nerve runs underneath it.

Stretching the piriformis muscle can help prevent leg and hip pain.

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