Whether you've injured your hip, had surgery on your hip or your hip is a little sore after a workout, rest is important. Once you feel up to it, gentle stretches can help easy your pain by slowly acclimating your hip to movement again. A fulfilling hip stretch can help your hip feel looser and less painful. Hip stretches can be done from a seated position or while lying on an exercise mat, so try a variety of stretches to help ease the pain of your sore hip.
Seated Stretch
If you feel hip pain while confined to your desk chair or otherwise immobilized, you can stretch your hips from a seated position to find relief. Sit up straight and slowly raise your left leg toward your chest, suggests MayoClinic.com. Lace your fingers together under your left thigh and gently pull your leg toward your torso. Take care that you don't force your leg higher than is comfortable. Hold the stretch for five to 10 seconds before releasing and repeating with your right leg.
Pelvic Tilt
The pelvic tilt is an ideal hip stretch to attempt after you've had surgery, as long as your doctor approves doing some physical activity and stretching. It helps strengthen the hip muscles with a low-impact stretch. Start by lying on a mat or in your bed with your knees bents at a 45-degree angle. Press your weight down into your heels to raise your bottom and tilt your pelvis in the air momentarily. If you can't raise your body, try pressing down with the small of your back to raise your pelvis slightly. Hold for three seconds and relax. Repeat 12 to 15 times.
Hip Flexor
Ideal for sore hips after running, the hip flexor helps to release stiff hip muscles and also is ideal as a warm up stretch before running. From a standing position, drop your left knee to the floor while leaving your right foot flat on the floor. Push your hips forward until you feel the pull in your hips, suggests Health.com. Hold the stretch for 15 to 30 seconds before switching to your right knee. Repeat the stretch two to four times on each side.
Chair Stretch
Personal trainer and creator of the "Sleek Essentials" fitness DVDs, Karen Voight suggests a chair stretch. Begin by standing at arm's length from a chair with your body facing the back of the chair. Raise your right leg and place your ankle over your left thigh, holding the chair for balance if necessary. Slowly bend your left leg as you hold onto the back of the chair, feeling the pull in your hips. Bend as much as you can and hold the stretch for three breaths before repeating on the other side.
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