Any stretches for the hip region are appropriate to deal with the three main causes of hip pain: arthritis, bursitis and tendinitis. The hip region includes the muscles of the glutes, the hip flexors and the adductors, which are the inner thigh muscles. These muscles all affect hip range of motion so stretching them relieves tension and pain.
Indian Sitting Stretch
The Indian sitting stretch lengthens the inner thigh muscles and opens the hips to increase flexibility in the groin. You control how difficult the stretch is by how far you lower your knees, how far you bend forward and how close to your body you bring your feet. To begin, sit up straight with your legs bent in front of you. Put the soles of your feet together and open the hips outwards. Hold onto your ankles and lean forward from the hips without lifting the "sit bones" off the floor. The spine should be straight even though it is easier to round the back. Be careful not to shrug the shoulders and stress the neck.
Figure of Four Stretch
The figure of four stretch targets one side of the body. The side with the arthritis is the side you should do the stretch on, though it doesn't hurt to stretch the other hip as well. To perform the figure of four stretch, stand near a couch or bed. Shift your weight onto the leg with the arthritis and bend your other knee to put the sole of that foot against the inside of the knee on the affected leg. Your legs make the shape of the numeral "4." Slide the foot up as high as you can to increase the stretch and slowly open the hip outwards.
Knee Chest Pulls
Knee chest pulls lengthen the lower back and glutes. This is a simple and gentle exercise. Lie face up on a towel or a bed if that's easier to do this stretch. Bend the knees to make 90-degree angles and pull the knees toward you by grasping the shins.
Stretching for Arthitis Guidelines
Warm up your muscles with a hot bath or shower before stretching. The time in the water should be about 10 to 15 minutes. Substitute a warm towel if a bath or shower is undesirable. Avoid stretches and activities that have you open your legs far apart. Perform stretches for a minimum of five seconds and do 15 to 20 repetitions.
