When 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
You may also like
Hip 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.
If you feel tightness in the front of your hips after sitting too long, experience low back pain, or feel like you are bending forward all the time, your hip flexors could be the culprit. Here are three ways to stretch your hip flexors to help release the tightness and reset the muscles.
Hip 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.
Hip pain can make it difficult to perform everyday activities. Here are three of my favorite hip exercises to help strengthening the muscles, relieve pain, and reduce tightness.
Sciatic pain or sciatica is pain that radiates down the sciatic nerve. A TENS unit can be a good way to help relieve this pain.
SI Joint pain (or sacroiliac joint pain) is often felt in the low back, and it’s usually on one side or the other. Sometimes it’s called a pelvic rotation. Here are some SI Joint pain exercises to help provide relief.
These Pelvic Floor Exercises are some of my favorites. Since the pelvic floor muscles are small, it doesn’t take a lot of movement to work them, so it's best to start with a little and slowly work up.
The biggest myth about hip arthritis pain relief is that exercise makes the condition worse. However, this couldn't be further from the truth. In fact, one of the most beneficial exercises for hip arthritis pain relief is the lunge. Lunges are great to do every day, but make sure to progress slowly so it doesn’t get inflamed.
A piriformis stretch is great for your piriformis muscle and also your glutes. It can help with hip tightness and is often a great stretch for sciatica and sciatic type pain. This stretch can sometimes be difficult if the hip is tight. But here is a great way to modify the piriformis stretch to get some hip pain relief.
