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.
Greater trochanteric bursitis, or hip bursitis, can be very painful and debilitating. These stretches and exercises can help relieve hip bursitis pain.
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.
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.
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 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.
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.
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.
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.
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.
