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

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