Pain in the right hip can result from a number of factors: tightness in the hip flexor muscles, misalignment in the shoulder girdle or spine, an injury or a chronic condition like arthritis. In some cases, surgery or medication may be necessary as advised by your physician; however, in the majority of cases, a daily regimen of stretching and strengthening the muscles that support the pelvis helps alleviate the pain.
Hip Flexor Stretch
Set a dining or folding chair up against a wall with the seat facing out. Stand several feet away from the chair and place the sole of the left foot on the edge of the set with the left knee bent at a right angle. Lunge forward into your left knee until your feel a stretch along the front of your right thigh. Hold the stretch for 20 seconds and release. Do the other side to maintain balance.
Outer Hip Stretch
Lie on the floor or on an exercise mat with your legs extended. Bend your right knee and place your right foot flat on the floor. Take your left hand around the outside of your right knee and pull the knee across the left side of your body. Keep your upper body stable and your shoulders in contact with the floor. You should feel a stretch through your right outer hip. Hold for 20 seconds and release. Do the other side to maintain balance.
Standing Hip Stretch
Stand with your feet a little wider than hip-distance apart. Bring your right arm up over your head, push your right hip out to the right as far as your can and bend your torso over to the left. Allow your left hand to rest gently on the outside of your left thigh. Hold the stretch for 20 seconds, come back up the center and switch sides.
Hamstring Stretch
Stand with both feet together. Cross your left foot in front of your right foot and fold forward from your hip creases -- the place where your leg and pelvis join. Rest your hands on the floor or on top of your left shin, and try to keep both legs straight. Hold the stretch for 20 seconds and then come back up to standing slowly. Switch the cross of your legs and repeat on the other side.
