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The Top Seven Stretches for Hip Pain

Have you felt pain in your hips? If so, you might want to speak with a healthcare professional to rule out any issues. You can also try out some effective stretches for hip pain reduction! 

Stretches like these can help improve mobility and stability, strengthen muscles, and decrease pain.

If stretching doesn’t help with your discomfort, visit Paspa Physical Therapy in Manhattan, NY to work with a professional therapist to strengthen your body and keep discomfort to a minimum.

A woman doing hip abduction stretch with exercise band.

The Knee Lift Exercise for Hip Pain

To perform the knee lift exercise, begin by lying on your back. Place both legs on the floor.

While one leg stays flat, pull the other knee to your chest. Hold the stretch for at least 10 seconds. Lower slowly until your leg is lying on the ground.

Repeat the exercise for the other leg and continue the stretch at least five times on each side.

The Hip Flexor Stretch

The hip flexor stretch requires performing a lunge. 

Woman doing a lunge outside in front of pool.

Drop into a lunging position with one foot forward, knee at a ninety-degree angle, and one foot back with your knee on the floor.

Keep the heel of your upright leg pressed to the ground. 

lace your hands on your hips and rock your pelvis back and forth, keeping your abdominal and buttock muscles tight.

The Double Hip Rotation

If you want to prevent hip and joint pain, an exercise that works both hips is a great choice.

First, lie on your back and bend your knees. Place your feet flat on the floor with your knees bent towards the sky.

Rotate your knees to the left side and lower them slowly to the floor. 

Once your knees touch the floor, rotate your head to the right side without moving your shoulders. Stay in this position for about 30 seconds. 

Return your head and knees to the initial position, and then repeat the process on the other side. 

If you can’t quite reach the floor with your knees, go as far as possible. A good stretch should give a slight pull, but not cause significant discomfort.

The External Hip Rotation

This external hip rotation starts in a sitting position. When sitting on the floor, put both of your legs out in front of you. 

Keep your knees bent while pressing your feet together, like the wings of a butterfly. 

Put your hand on each knee and push them down toward the floor. Stretch your legs down as far as they can go. 

Hold that position for ten seconds before relaxing your legs. Repeat each stretch about ten more times.

The Hip Extension

This extension stretch strengthens the opposite muscles as in the hip flexion exercise. 

Many stretches require you to lie on your back, as there isn’t a good stomach exercise for your hips.

However, this stretch is done in a standing position.

Your legs will need to stay straight, about shoulder-width apart. Put your arms out for balance or hold onto a chair.

Lift your left leg backward without bending your knee. At the same time, keep your right leg and knee straight. 

Have the leg raised as high as possible while squeezing your buttock tightly, and hold it for about five seconds.

Repeat the process about ten times for each leg.

The Hip Abduction

You can strengthen your hips with abduction exercises.

Start by standing upright. Bring your left arm to the side and hold onto a wall or chair. Keep your feet together and lift the right leg to the right side.

Hold the position for a minimum of five seconds. Now, return your leg to the first position. 

Repeat the stretch on the other side and continue the exercise five to ten times on each side.

If you take your heel in your hand and bend your knee, this stretch can also become a quadriceps exercise.

The Mini Squat

To perform the mini squat exercise, start in an upright standing position with straight legs. You can hold onto a chair or wall to keep your balance.

Keep your back straight and slowly lower your body with your knees bent as though you’re going to sit in a chair.

Make sure each heel touches the floor. Try not to lean forward.

Stay in this lowered position for several seconds before moving the body back to its starting position.

Repeat the mini squats at least 5 to 10 times. 

Woman doing a mini squat with hands together.

More Ways to Reduce Your Hip Pain

There are more stretches for painful hips, such as the bridging exercise, the hamstring stretch, and the front hip stretch.

Stretching is an excellent way to keep your muscles loose and strengthen their stamina.

If you find that your pain is not decreasing, our experts at Paspa Physical Therapy can treat any lingering discomfort.

Contact our office in Manhattan, NY today or book an appointment online.

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