Therapeutic Yoga is a great way to help relieve hip pain by incorporating physical therapy and yoga. It focuses on gentle yoga or modification poses with breathing techniques. Trudy, a fellow PT and registered yoga teacher from HEAL Wellness and Therapy, stopped by to guide me through some stretches and exercises for the hip.
The first pose is to help mobilize the hip joint. This is not only a great stretch, but it also helps free up the hip joint when it is tight and painful.
Next is a psoas (hip flexor) stretch with glute muscle activation. This helps the muscles work together for a more mobile and stable hip joint.
Finally, we will stretch the hip capsule. This is another great way to get the hip joint moving and loosened up.
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.
Hip pain can also cause pain in your back and knees. Loosening up the hip joint and strengthening the muscles around the area should help decrease the pain.
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.
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.
Greater trochanteric bursitis, aka hip bursitis, can be very painful & debilitating. It can be caused by trauma to the area, a tight IT band/TFL, or even an issue somewhere else in the body, like the back, knees, or ankles.
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.
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.
