If you are someone who suffers from hip pain and/or stiffness then these three stretches are a great starting point to give you relief from your symptoms. They are the three most common hip stretches that I give out and when done along with gentle exercise and good posture can help you on the road to recovery.
Hip Exercise 1
Kneel on one knee with the other foot placed in front of you. Keeping the spine straight upwards, lean the hips and pelvis forwards until you can feel a stretch at the front of the hip/thigh with the knee on the floor. Hold the stretch for 30 seconds then repeat on the other side. Repeat 3 times each side.
Exercise 2
Lying on your back with your knees bent and feet on the floor, lift one foot and place the outside of the ankle just above the opposite knee. Using your hands to support, pull both legs in towards your stomach in order to feel the stretch in the buttock of the leg that is lifted. Ideally, you want to stretch to the point of resistance but not pain. 30 seconds x 3 each side.
Exercise 3
If recovery from your hip injury still isn't progressing as you hoped it would then it could be because there is stress being placed on the hip from an adjacent part of the body.
In this case, this can commonly come from having lower back stiffness, which can cause the hip muscles to become tight and tender. This is the reason why I usually always treat the lower back at the same time as treating the hip itself.
Try this exercise to relieve lower back tightness. Lie on your back with your knees bent and feet flat on the ground (or bed). Keeping your shoulders flat on the surface, gently drop your knees to one side until they come to a natural end point, and then repeat to the other side. Continue this movement for 10 times to each side.
How Often Should I Stretch My Hip?
Ideally these stretches should be performed at least each morning and evening whilst your symptoms persist. If you are consistently stretching for 2 weeks and there is no change in your hip pain then there is likely an underlying issue that needs to be addressed in order for the hip to heal effectively. An assessment and treatment from a physio will ensure that the correct treatment plan is put in place for a speedy recovery. Once your hip pain has resolved, these same stretches performed once per day will be beneficial to maintain healthy hips and prevent recurrence of your symptoms.
If you want to find out more about how we can help you here at The Physiotherapy Place, arrange a time that one of our physiotherapists can give you a call here or book an appointment here.
FREE Physio E-Book - 8 Top Tips for Hip Pain
Hip pain and stiffness is a common problem and one that can often linger on for a long time. Some who seek help from their GP will be prescribed rest and painkillers, but most of the time this will not solve the problem.
Here, you'll find our top 8 tips on reducing hip pain and keeping the tissues in your hip strong and healthy.