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.
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.
Therapeutic Yoga is a great way to help relieve hip pain by incorporating physical therapy and yoga. 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.
These hip pain relief stretches & exercises don’t necessarily need to be done in bed, but they may help relieve hip pain in the morning before getting up, and/or when going to bed at night.
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.
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.
Stiff 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.
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.
Tight hips can be caused by many different things including arthritis, muscles imbalance, strains, sprains, and alignment issues. These hip stretches should help.
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.
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.
