5 Stretching Exercises for Hip Pain You Can Do Right Now

stretching exercises for hip pain

The following 5 stretching exercises for hip pain are excellent for loosening stiff and aching hip joints so you can get back to walking, running and being active.

Stretching Exercises for Hip Pain #1: “Will You marry me?” Pose

Stretching Exercises for Hip Pain

First kneel on your right knee, with toes down, and place your left foot flat on the floor in front of you.

Place both hands on your left thigh and press your hips forward until you feel a good stretch in the hip flexors.

Contract your abdominals and slightly tilt your pelvis back, while keeping your chin parallel to the floor.

Hold this pose for 20 to 30 seconds, and then switch sides.

So why do your hips get so tight?

Short answer: From all that sitting, you’ve been doing.

If you spend hours on end in a seated position, you’re constantly contracting your hip flexors, which causes them to get shorter.

The average person spends at least a third of their day sitting down. Now think about all that time their hip flexor muscles stay shortened. That’s way too much, right?

Their hip flexors inevitably become tighter and tighter until the concept of standing up straight is impossible.​​​​​​​

Stretching Exercises for Hip Pain

So unless you want to look like that, I want you to practice this one move that will fix your over tight hip flexors.

Stretching Exercises for Hip Pain #2: 5 minute Supine Groin Stretch

This is a great exercise if you have been struggling to stretch your hip flexors and also suffer from chronic low back pain.

The supine groin stretch is a perfect choice if your pain that seems to come on suddenly and  increases when you lift your thigh toward your chest.

I know 5-minutes might be a lot, but nonetheless, it will help you decompress after a long day.

If, you’re short on time, then just do a 30-second kneeling hip flexor stretch. ​​​​​​​

How to do the Supine Groin Stretch:

Stretching Exercises for Hip Pain

Start by laying flat on the floor with your arms at 45 degrees from your body, palms up.

If your right hip flexor is the tight one, then place your left knee on a chair or ottoman.

Make sure your hip and knee are a 90-degree angle.

Now relax your foot against an object, like a thick cushion or small weight.

The point is to keep the toe pointing up, so it doesn’t twist out making the stretch less effective. (see image below)

Stretching Exercises for Hip Pain

Next, do a quick quad test, where you contract the thigh of the leg that is on the floor for a second, then relax. You will likely feel this close to your knee.

​​​​​​​Now, lay there and just relax for the next 5 minutes. When the 5 minutes is up, do the quad test again.

Repeat these steps until you to feel the contraction closer to the middle or even the top of the thigh.

Eventually, you should feel your quad contract higher up your thigh, in the hip pocket region.

Stretching Exercises for Hip Pain #3: Pigeon Pose

Stretching Exercises for Hip Pain

Performing the pigeon pose not only stretches the pirformis muscle (the tiny muscles in the middle of your glutes associated with sciatica pain), but it also opens up the hip flexor muscles on the opposite side.

In the picture above, you can see she’s stretching the muscles in her right hip, but at the same time elongating the hip flexors (iliopsoas) muscles on the left side.  The hip flexor muscles being the psoas and illacus.

Hold for 30 seconds and then repeat on the opposite side.

Stretching Exercises for Hip Pain #4: Happy Baby Pose

Stretching Exercises for Hip Pain

This is a great stretch to do you get hip pain at night or you need to let out a little gas.

Grab the outsides of  your feet and pull towards you.  Hold for 30 seconds to one minute.

Stretching Exercises for Hip Pain #5: Triangle Pose

Stretching Exercises for Hip Pain

The Triangle Pose stretches a number of muscles, but for the purposes of this article, I’d like to highlight that it works the hip, groin and hamstrings.

Stand straight  up straight with your feet together.

Lunge your right foot back 3 to 4 feet, and then pivot and point your right foot out at a 45 degree angle.

Turn your chest to the right side and open the pose by stretching your left arm toward the floor and your right arm toward the sky or ceiling.  Make sure to keep both your right and left legs straight.

You can always use a yoga block on the lower hand if you’re finding the stretch is too demanding.

Make sure to not overstretch. Only bend as far as you can while maintaining a straight back.

Hold for 20 to 30 seconds and switch sides.

Final Thoughts

The following 5 stretching exercises for hip pain should dramatically improve any tight hip flexors symptoms you might be feeling.

If you’re experiencing both lower back and hip pain, then I’d recommend you take a look at my Low Back Pain Survival Guide.  It covers a more in depth back pain relief exercise routine that I followed for 21 days to eliminate my severe low back pain and it WORKED!

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