The Best Exercises and Stretches for Hip Pain

September 20,2024

Learn about the most effective ways to manage and prevent hip pain, especially with therapeutic exercises and stretches from physical therapists..
This motion uses your hip flexors and quads, says Dr. Clark, which helps improve hip mobility without putting extra pressure on your knees. If it’s hard to keep your balance, hold onto a countertop for support. Too easy? Add a resistance loop to your ankles. “It’s a full combination of strength, mobility, and balance all in one movement,” she says..
“If you have any bursitis or osteoarthritis, this move is really helpful to strengthen your core, as well as the muscles around your hips and pelvis,” explains Dr. Clark. Like the hip clocks, you can tweak the move to make it just right for you. If it’s too hard to do lying down, do it from a seated position. And if it’s too easy, add a resistance band to your legs..
This move works your hip flexor muscles, which are important to open up your hips and encourage greater mobility..
This movement stretches your outer hip muscles as well as your inner thighs to help make daily movements like walking more comfortable..
“This is a great stretch if you spend a lot of time sitting at your desk, because it opens up your hips, especially if you do it in a lunge or kneeling position,” says Dr. Clark..
This stretch can help loosen up your pelvis and back, which both have muscle and ligament connections to the hip, explains Dr. Clark..
Your glutes play a big role in movements that involve your hips. Stretching your glutes helps relieve tightness and tension in your low back and hips, increase your flexibility and range of motion, and reduce your risk of injury.