Stretches to Relieve Hip Pain

Avoid doing high-impact, cardio activities when in pain. These will cause your joints to become further inflamed and increase the pain and discomfort.

Many times there is stress caused to a particular area of the body without the person even realizing it. Then pain ensues at a sudden movement or a jerk and the need to do something about that pain is felt. The hip region is one of the most commonly affected areas that can be afflicted by pain. This makes things more difficult because the hips are one of the most important body parts and are used more in comparison to other muscles in the body. Therefore, pain in this region is felt much more severely and the need to correct it becomes prime.

Many people depend on medication rather than exercises because they seem to think that it will help them more. While medicines will help, there are certain hip stretches for pain that are seen to have a much more positive effect than medicines of any kind. This happens because they target the problem at the very core and are therefore able to correct it better. These stretches allow a person to get instant comfort and that is why they are considered to be one of the most effective ways of dealing with the pain that ensues. What are some of these stretching exercises for hip pain? Let us find out in the article that follows.

Knee Pull Back
Knee pull back


  1. Lie on the floor on your back and stretch out your legs, keeping your knees straight and hands on the sides―this is your starting position.
  2. Bend the knees and pull them up to your chest.
  3. Hold your hands above the knees for support―like you’re hugging them.
  4. You’ll feel a stretch in the lower back and the buttocks.
  5. Maintain the position for 8 counts and release.
  6. Repeat about 20 times.


Butterfly Stretch
Butterfly stretch


  1. Sit on the floor and join the soles of your feet together so that the knees are stretched out on the side.
  2. Keep your back absolutely straight and pull the heels of your feet towards your pelvis as much as you physically can. You will feel a stretch in the inner thighs.
  3. If you find your feet slipping away from the pelvis, hold your hands above your ankles and steady them.
  4. Once you’ve established this position try and push your knees to the ground.
  5. If your knees don’t touch the ground, push them as close to the ground as you can.
  6. Some people also try this―place your hands over your knees and very, very gently push your thighs to the ground.
  7. You’ll feel the stretch in the inner thighs intensify.
  8. You can bend forward slightly if you feel the pressure is getting difficult to maintain.
  9. Continue to gently push your knees down for a count of 20 and then rest.
  10. Repeat 10-15 times.


Quadriceps Stretch
Quadriceps stretch


  1. Stand straight with a chair in front of you for this exercise.
  2. Join your knees together and keep your back straight.
  3. Then using the chair for support, slowly lift your right leg off the ground and bend it backwards so that the heel is touching your butt.
  4. Look straight out and do not bend your back at any point. At the same time, do not lock your knees.
  5. You’ll feel a stretch in the outer area and front of the thighs.
  6. Hold for 20 seconds and release.
  7. Repeat on the other side and do about 5 sets of the same.


Bridge Exercise
Bridge exercise


  1. Lie on your back and bend your legs at the knees. Place your feet flat on the ground, maintaining a hip-width distance between them.
  2. Slowly raise your buttocks into the air while pressing down on your ankles.
  3. Tighten your abdominal muscles as you rise.
  4. Do not arch your back and try to keep your knees aligned with your ankle. It should form a straight line from the knees to the shoulder.
  5. Stay in this position for 3 – 5 seconds and slowly lower yourself back to the original position.
  6. Repeat 10 times in a set of one and then slowly increase the sets to two or three.
  7. One can also use a stability ball (placed between the knees) for an added stretch.


Medicine Ball Stretch
Medicine ball stretch


  1. Lie flat on your back and extend your hands, placing them palms down by your side.
  2. Raise your feet to an 80º angle.
  3. Next, place a stability or medicine ball between your legs (as shown in the image). The ball needs to be soft enough so that it can be squeezed.
  4. Gently squeeze the ball to feel a slight stretch in the inner thighs.
  5. Repeat 10 times in a set of one. Slowly take the number to 2 – 3 sets.


Extended Hip Stretch
Extended stretch


  1. Lie flat on your back and extend your arms to the sides, placing your hands facing palm down.
  2. Extend your legs out and slowly raise the right leg straight above you in a 90º angle (as shown in the image).
  3. Rotate your ankles all around to provide a good stretch.
  4. Do the rotations 10 – 15 times and then slowly bring your leg back to the ground.
  5. Then, lift the left leg above and repeat the procedure on the same.
  6. Do 2 – 3 sets with 10 – 15 repetitions on both legs.


Outer Thigh Exercise
Outer thigh leg lifts


  1. Lie on the side that does not experience pain.
  2. Raise your body so that your weight is on your arms (as shown in the image) and the upper body is off the ground. Another variation is to place your hand under your head while you’re propped on your elbows―keeping your upper body on the ground.
  3. Place the legs one on top of the other, such that they are parallel to the floor.
  4. Slowly lift the leg that is on top to 6 inches above the ground.
  5. Hold this position for a count of 4 and bring the leg back to its original position.
  6. Repeat 10 times and take it to 3 sets over time.
  7. Once this is done, change sides and repeat the process on the other leg as well.
  8. Make sure to discontinue the stretch as soon as you feel pain in the hips.

Hip stretches should be carried out to the extent that one can bear. Do not max yourself out and pull a muscle in the bargain. These hip stretches have been especially formulated to help you get relief from the hip pain and discomfort. Start out on these stretches and you’ll see that you are able to get relief quite fast.

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