Pain Relief

Hip Pain Exercises

1

Hip Flexor Stretch

Stretches the hip flexor muscles to reduce tightness.

Steps:

1. 1. Kneel on one knee with the other foot in front, creating a 90-degree angle.
2. 2. Push your hips forward gently, feeling a stretch in the front of your hip.
3. 3. Hold for 20 seconds, then switch sides.

2

Butterfly Stretch

Opens up the hips and relieves tension in the inner thighs.

Steps:

1. 1. Sit on the floor with the soles of your feet pressed together.
2. 2. Let your knees fall towards the floor and hold your feet with your hands.
3. 3. Gently press down on your thighs and hold for 20-30 seconds.

3

Glute Bridge

Strengthens glute and hip muscles to support the hips.

Steps:

1. 1. Lie on your back with your knees bent and feet flat on the ground.
2. 2. Lift your hips towards the ceiling, squeezing your glutes.
3. 3. Hold for 5 seconds, then lower slowly. Repeat 10-15 times.

4

Piriformis Stretch

Relieves tension in the piriformis muscle and reduces hip pain.

Steps:

1. 1. Lie on your back with your knees bent.
2. 2. Cross one ankle over the opposite knee.
3. 3. Gently pull the bottom leg towards your chest and hold for 20 seconds.
4. 4. Switch sides and repeat.

5

Lateral Leg Raises

Strengthens the outer hip muscles for improved stability.

Steps:

1. 1. Lie on one side with your legs straight.
2. 2. Lift the top leg as high as you can, keeping it straight.
3. 3. Lower it slowly and repeat 10 times on each side.

6

Clamshell Exercise

Targets the glute muscles and improves hip mobility.

Steps:

1. 1. Lie on your side with your knees bent and feet together.
2. 2. Keeping your feet together, lift your top knee as high as possible.
3. 3. Lower it slowly and repeat 10-15 times on each side.

7

Knee-to-Chest Stretch

Stretches the lower back and hips to reduce tension.

Steps:

1. 1. Lie on your back with your legs extended.
2. 2. Bring one knee to your chest and hold it with both hands.
3. 3. Hold for 20 seconds, then switch sides.

8

Seated Figure Four Stretch

Opens the hips and relieves tightness in the glutes.

Steps:

1. 1. Sit on a chair with one ankle crossed over the opposite knee.
2. 2. Lean forward slightly, keeping your back straight.
3. 3. Hold for 20-30 seconds, then switch sides.

9

Standing Hip Abduction

Improves hip strength and stability.

Steps:

1. 1. Stand upright and hold onto a wall or chair for balance.
2. 2. Lift one leg to the side, keeping it straight.
3. 3. Lower it slowly and repeat 10-15 times on each side.

10

Hip Circles

Increases hip flexibility and mobility.

Steps:

1. 1. Stand upright with your hands on your hips.
2. 2. Move your hips in a circular motion clockwise for 10 seconds.
3. 3. Repeat counterclockwise for another 10 seconds.