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.

Hip Stretches & Exercises - Moderate Whole Body Wellness Challenge

Buy the Moderate Hip WorksheetThese general hip stretches & exercises are simple, but effective in helping to strengthen the hip and relieve hip pain. This hip routine is performed in real-time so it's easy to follow along. This hip routine is Day 2 in my Moderate 10-Day Whole Body Wellness Challenge.

Click here to learn more about the Moderate 10-Day Whole Body Wellness Challenge and to download a FREE calendar so you can follow along!

These hip stretches & exercises are not only great for the hip, but they are also great for the knees and back.

For this routine, you will need a stretch strap, belt, or dog leash to stretch, and a resistive band.

Let’s begin with a quick 2 minute warm up to help get the hip muscles loose and ready to go. Seated hip flexion, long arc quads (leg/knee extension), and sit to stands will help the muscles get ready for the routine.

Start off with exercises lying down to get the muscles moving and strengthened. Supine straight leg raises (SLR), hip abduction in hooklying with a resistive band, and bridging will help activate the muscles around the hip to improve stability and decrease pain.

Then going into some full stretches with a hamstring stretch, IT band stretch, quad stretch, and a hip flexor stretch will really help improve motion and decrease tight muscles.

Finally, in standing, hip flexion and extension with a resistive band and squats at a chair are great exercises to work the muscles you have just lengthened and loosened up.

Congratulations on finishing Day 2 of the Moderate Whole Body Wellness Challenge. See you back here for Day 3!

More Ask Doctor Jo Videos:

Dr. Jo's Moderate Whole Body Wellness Challenge Playlist

Dr. Jo's Beginner Whole Body Wellness Challenge Playlist

10 Best Hip Strengthening Exercises to Relieve Hip Pain

Day 2: Beginner Hip Stretches & Exercises - Whole Body Wellness Challenge

Buy the Hip Routine worksheetIt's Hip Stretches & Exercises Day in my Whole Body Wellness Challenge for beginners! This real-time hip routine is simple, but effective in helping strengthen the hips & relieve hip pain.

Learn more about the 10-Day Whole Body Wellness Challenge and download a FREE calendar so you can follow along.

These hip stretches and exercises are not only great for the hip, but they are also great for the knees and back.

For this routine, you will need a stretch strap, belt, or dog leash to stretch, and a ball, pillow, or yoga block to push into.

Let’s begin with a quick 2 minute warm up to help get the muscles loose and ready to go. Seated hip flexion, long arc quads (leg/knee extension), and sit to stands will help the muscles get ready for the routine.

After the warm up, isometric exercises are a great way to activate the muscles, but not make big movements that might cause pain. Hip flexion, hip abduction, and hip adduction isometrics will help activate the muscles around the hip to improve stability and decrease pain.

Then going into some full stretches with a hamstring stretch, IT band stretch, quad stretch, and a hip flexor stretch will really help improve motion and decrease tight muscles.

Finally, in standing, hip flexion/extension, hip abduction/adduction, and mini squats are great exercises to work the muscles you have just lengthened and loosened up.

Congratulations on finishing Day 2 of my Whole Body Wellness Challenge. See you back here for Day 3!

More Ask Doctor Jo Videos:

Dr. Jo's Whole Body Wellness Challenge Playlist

10 Best Hip Strengthening Exercises to Relieve Hip Pain

Hip Arthritis Stretches & Exercises

10 Best Stiff Hip Pain Relief Exercises

Buy the Hip exercises WorksheetWhen the hips are stiff and tight, exercises can help loosen up the area to make the muscles more relaxed. These exercises start with some easier isometrics and progress to a little harder.

Starting off with isometric exercises, glute sets and hamstring sets will help contract the muscles to help them relax.

Next a four way hip lying down with hip flexion, hip abduction, hip adduction, and hip extension are great to work the muscles all the way around the hip.

Now on the stomach, prone hamstring curls and prone hip extension with the knee flexed will work the hamstrings and glutes.

Finally, seated hip flexion and squats are a little more challenging to help get the muscles stronger.

Related Hip Pain Videos:

Dr. Jo's Hip Pain Relief Playlist

10 Best Hip Strengthening Exercises to Relieve Hip Pain

Hip Arthritis Stretches & Exercises

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.

Related Hip Pain Videos:

Dr. Jo's Hip Pain Relief Playlist

10 Best Hip Strengthening Exercises to Relieve Hip Pain

Hip Arthritis Stretches & Exercises

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