Stretching Exercises for Hip Pain

Gif source: health.com/fitness/hip-stretches

1. Adductor Rock Backs

1. Begin by kneeling upright on the floor.
2. Stretch one leg out to the side, ensuring your foot remains flat on the ground.
3. Position both hands on the floor about 1 to 2 feet ahead of the knee that’s still bent, and turn the foot of your extended leg inward.
4. With a straight spine, shift your hips back toward your heel.
5. Return to the upright kneeling position.
6. Complete three sets of 10 rock-backs for each side. Use a folded blanket, pillow, or yoga mat under your knees if extra cushioning is needed.

2. Quadruped Hip Half-Circles

1. Begin on all fours with your shoulders aligned over your wrists and your knees positioned under your hips.
2. Stretch your left leg straight back behind you.
3. Move your knee in a counterclockwise motion, bringing it toward your left arm.
4. Focus on keeping your hips steady and maintain a 90-degree angle at the knee.
5. Finish the circular motion by extending your left leg behind you once more.
6. Do three to five repetitions in one set. Perform three sets for each side.

3. Spiderman Lunge

1. Begin in a high-plank stance with your hands positioned directly beneath your shoulders.
2. Bring your right knee forward, placing your right foot just inside your right hand.
3. Keep your left leg straight and your core engaged.
4. Step your right foot back to the plank position, pause briefly, and repeat the movement.
5. Perform three sets of five lunges on each side.

4. Squat-to-Stand

1. Stand upright with your feet set at hip-width distance.
2. Slightly bend your knees and hinge forward at the hips to lower your hands toward your toes.
3. When your hands reach your toes, or come as close as possible, bend your knees further to squat down.
4. In the squat position, place your elbows inside your knees and gently press your legs outward.
5. Raise your chest, pause briefly, straighten your legs, and fold forward again to return to the starting stance.
6. Complete three sets of five repetitions.

5. Walking Lateral Lunges

1. Begin standing tall with your feet shoulder-width apart and your arms relaxed at your sides.
2. Take a wide step out with your right foot, moving beyond hip-width, and bend your right knee to lower your hips down and back.
3. Keep your left leg straight and ensure your toes remain pointing forward.
4. Push off the ground with your right foot, bringing your left foot back to meet it, and return to the starting position.
5. Perform three sets of 10 lunges on each leg.

6. High Knees

1. Begin by standing upright.
2. Lift your right knee to hip level while swinging your opposite arm forward, keeping your elbow bent at a 90-degree angle.
3. Quickly lower your right foot back to the ground, then raise your left knee. Step it down afterward.
4. Repeat the movement.
5. Stay quick and light on your feet as you alternate for ten repetitions on each side.
6. Complete three sets.

7. Glute Bridge

1. Lay on your back with your knees bent and feet flat on the ground, positioned hip-width apart.
2. Lighten your core and press your heels into the floor to lift your hips, aligning your knees, hips, and shoulders.
3. Contract your glutes at the peak of the motion, then gradually lower your hips back to the ground.
4. Perform three sets, completing 10 repetitions each time.

8. Lateral Band Walk

1. Wrap a small resistance band around your legs, positioning it just above your ankles.
2. Stand tall with your feet spaced about hip-width apart.
3. Bend your knees slightly and take a small side step with one foot.
4. Slowly follow with the other foot until your feet are back at hip-width distance.
5. Maintain an upright posture, avoid tilting your body to the side, and make sure the leading knee remains stable and aligned over the ankle without turning inward.
6. Complete three sets of 10-15 steps on each side.

9. 90/90 Hip Stretch

1. Start by sitting on the floor with your knees bent and feet flat in front of you.
2. Place your hands behind you for support, rotate your knees to the right, and rest both shins on the floor with your knees forming 90-degree angles.
3. Position the right shin in front of your torso and the left shin to your side.
4. Sit upright, keeping your chest lifted.
5. Lean forward from your hips to intensify the stretch.
6. Hold for 30 seconds, then bring your knees back to the center before shifting them to the left. Rest both shins on the floor again with your knees bent at 90 degrees.
7. Perform three sets, holding the stretch for 30 seconds on each side.

10. Pigeon Pose

1. Begin in a high plank, ensuring your hands are aligned beneath your shoulders.
2. Move your right knee forward, bringing it towards your right wrist.
3. Rest your shin flat on the ground, keeping it parallel to your torso, while extending your left leg straight behind you. Hold this position for 30 seconds.
4. Lean forward from your hips to enhance the stretch.
5. Repeat on the opposite side, performing three sets of 30-second holds for each side.

11. Child's Pose

1. Begin on all fours, positioning your hands and knees on the floor.
2. Spread your knees apart while keeping your big toes touching each other.
3. Lower your hips back toward your heels, resting your buttocks on them. Breathe in deeply and sit upright, lengthening your spine toward the top of your head.
4. As you exhale, bend forward at the hips, bringing your chest down to rest between or on your thighs, and place your forehead on the floor.
5. Stretch your arms out in front, keeping your palms flat on the ground.
6. Ensure your hips remain in contact with your heels throughout the stretch. Hold this position.
7. Complete three sets, holding for 30 seconds each time.

12. Couch Stretch

1. Begin in a half-kneeling stance with your right foot positioned in front and both knees bent at a 90-degree angle.
2. Rest the top of your left foot on a couch, chair, or bench behind you.
3. Place your hands either on your hips or on your front knee for support.
4. Keep your chest upright and carefully push your hips forward, holding the stretch for 30 seconds.
5. Repeat three times on each side, holding for 30 seconds per set.

13. Frog Stretch

1. Position yourself on all fours, with your hands and knees on the ground.
2. Shift your knees so they are slightly wider than hip-width apart, keeping your feet in place and angling your toes outward.
3. Lower yourself onto your forearms, maintaining a straight spine as you press your knees outward and move your hips back toward your heels.
4. Stay in this position and hold the stretch.
5. Repeat for three sets, holding each stretch for 30 seconds.

14. Supine Figure-Four Stretch

1. Lie on your back with your legs stretched out straight.
2. Stretch your arms out to the sides, keeping them flat on the ground.
3. Pull your right knee up toward your chest and hold it with your left hand.
4. Slowly guide your knee across your body, making sure your right shoulder stays pressed to the floor. If needed, use a yoga block, pillow, or folded blanket under the bent knee for extra support.
5. Hold this position for 30 seconds.
6. Repeat three times per side, holding for 30 seconds each time.

15. Half-Kneeling Hip Flexor Stretch

1. Begin in a half-kneeling stance with your left foot in front and both knees bent at 90-degree angles.
2. Rest your hands on your front thigh for balance and support.
3. Tilt your hips forward slightly and engage your core by pulling in your belly button.
4. Slowly shift forward while keeping your hips tucked and your back straight.
5. Maintain this stretch for 30 seconds.

Spine Align Chiropractic Greenville, NC (252)355-1770