The Best Exercises For Hip Pain Relief

Hip pain can curtail your ability to walk, run, dance and accomplish your daily routine activities. Causes of hip pain include arthritis, osteomyelitis and injuries. Pete Egoscue, an anatomical physiologist, developed exercises to free the body of pain, based on increasing muscle strength, proper posture and realignment of the body. In "Pain Free," Egoscue describes how to relieve hip pain.

Counter Stretch Exercise

The counter stretch exercise takes the hips out of flexion, restores the S-curvature of the spine and disengages the shoulders. Place your arms flat on a table top or counter that is about waist level. Bend forward at the hips with arms outstretched on the same plane as your head; your feet, ankles and knees should be aligned directly under your hips. Inch your feet back for full extension. Let your head fall through your arms, keeping your hips tilted forward and your thighs tight. Stay in this position for 30 seconds.

Sitting Floor Exercise

The sitting floor exercise engages the systems of the lower half of the body with the hips. It establishes a shoulder, hip, knee and ankle link. Sit against a wall. Extend your legs in front of you. Squeeze your shoulder blades together and hold. Do not elevate your shoulders. Tighten your thighs, flex your feet and point the toes toward you. Keep your arms at your sides. Hold this position for four to six minutes.

Static Back Exercise

The static back exercise uses gravity to put the hips into neutral. It settles the hips to the floor and releases the muscles interfering with the gait pattern of the foot and ankle. Lie on your back. Place both legs bent at right angle on a chair or block. Rest your hands on the floor, below shoulder level, with your palms up. Settle your back into the floor. Breathe from your diaphragm. Your abdominal muscles should rise as you inhale and fall when you exhale. Stay in this position for five to 10 minutes.

Supine Groin Stretch Exercise

The supine groin stretch exercise causes the groin muscles to pull on the hips, preventing flexion and extension. This tames the powerful inner thigh muscles and allows the hips to relax. Lie on your back with one leg on a chair or block bent at a 90-degree angle. Extend the other leg straight out, resting on the floor. Keep both legs aligned with the hips and shoulders. Relax in this position for at least 10 minutes, and then switch to the other side.