Hip pain is a common complaint with individuals of all activity levels. Hip pain can be the result of exercise or participation in sports as well as the result of living a sedentary lifestyle -- or remaining seated too much. Hip pain usually occurs on the outside of your hip, the upper portion or your thigh or your outer buttock. Hip pain can affect your bones, tendons, muscles or ligaments. While you should always consult your doctor if you are experiencing hip pain, hip stretches can be used to help alleviate pain, restore range of motion and improve flexibility in your hips.
Hip Flexion
Flexion is the act of decreasing the angle of your joint. A hip flexion exercise can help to improve the range of motion in your hip. To perform a hip flexion stretch, lie flat on the floor. Your hands should be at your side and your legs should be fully extended in front of your with your heels touching the ground. If you wish, you may place a small pillow underneath your head for support. Slowly take the knee of your affected hip and pull it to your chest -- if needed, you can use your hands to do this. Pull your knee up as far as you can possibly go without feeling any pain. You will feel a stretch in the front of your hip. Hold this position for five seconds. Lower your leg back to the starting position. Relax and repeat this exercise 10 times.
Hip Abduction
Abduction is the act of moving a joint away from the center of your body. A hip abduction stretch can help increase movement and flexibility in your hip. Lie on the ground with your hands at your side and your legs fully extended in front of you. Your heels should be touching the ground with your toes pointing to the ceiling. A small pillow can be placed underneath your head for support. While keeping your knee straight, take your affected leg and stretch it out to the side as far as possible. Your toes should be facing the ceiling the entire time. You will feel a stretch on the inside of your thigh. Hold this position for five seconds. Relax and repeat. Complete one set of 10 repetitions of this exercise.
Hip Rotation
Hip rotation can help to increase the range of motion in your affected hip. Lie on the ground with your hands at your side and your healthy leg fully extended. Your affected leg should be bent at the knee with your foot flat on the floor. Slowly rotate your knee out to the side as far as you can comfortably go. Your knee and foot should be facing away from your body. You will feel a stretch in your hip and thigh. Hold this position for a count of five seconds. Relax and repeat. Complete one set of 10 repetitions.
Hip Extension
Extension is the act of increasing the angle of a joint. To complete this exercise, lie on the edge of your bed. Your back and buttocks should be on the bed. Your knee should be bent and both of your feet should be planted on the floor. You may place a small pillow underneath your head for support. Raise the knee of your affected leg. Grasp onto your knee using both of your hands. Pull this knee as close to your chest as possible. You will feel a stretch in your thigh and in the front of your hip. Hold this position for five seconds. Relax and repeat. Complete one set of 10 repetitions. Never hold this stretch if you are experiencing pain.
References
- Mayo Clinic: Hip Pain
- Physio Advisor: Hip Stretches
- "Essentials of Personal Fitness Training"; NASM; 2008
