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.
This real-time hip routine features easy stretches & exercises that can help strengthen the hips & relieve pain. It can also help decrease hip tightness and improve overall hip flexibility.
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.
Tight hips can be a real pain! The hip muscles can get tight for many reasons, and it's often painful to stretch and/or strengthen them. Isometric exercises can be a great way to help relax tight hip muscles and help strengthen them at the same time.
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.
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.
Often tight hip flexor muscles can cause hip pain. My favorite stretch for this area is a modified hip flexor stretch. It’s great for the hip, knee, and back area.
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.
