Hip-stretching Exercises For Bursitis While Lying Down

Bursae are small, fluid-filled sacs that cushion your shoulder, elbow, hip and other joints. Bursitis may develop when the muscles surrounding the joint are overused. Cyclists and runners are at risk for hip bursitis due to the repetitive motion of their sports. Appropriate stretches performed while lying on your back can effectively prevent bursitis flare-ups. Check with your health care professional to make sure these exercises are safe for you.

Hip Flexor Exercise

Lie on your back on the floor or a bed. Bring both knees toward your chest. Hold the backs of your knees and pull them toward your chest. You will feel the stretch in your lower back and butt muscles. Hold the position for 15 to 30 seconds, and repeat two to three times.

Glute Bridge

Lie on your back on the floor with your knees bent and your feet flat on the floor about hip-width apart. Put your arms down by your sides. Contract your abdominal muscles so that your back is flat against the floor. As you exhale, extend your hips off the floor. Avoid arching your back by keeping your abdominal muscles tight. Press your feet into the floor for extra stability.

As you inhale, lower your hips back to the starting position. Repeat 10 to 15 times. The glute bridge will not only stretch your lower back muscles, but will also strengthen your abs and glutes, which can help prevent bursitis flare-ups.

Rotating Hip Stretch

The rotating hip stretch can relieve tightness in your butt muscles and the muscles that move your leg from front to back. Lie flat on the floor with your arms stretched out to the side, your knees bent and your feet together and flat on the floor. Cross your left leg over your right leg.

With your knees still bent, lower both legs to your right side. You should feel the stretch in your hip and buttocks. Hold the position for 15 to 30 seconds. As you inhale, bring your legs back up and return to the starting position. Cross your right leg over your left leg, and repeat the exercise to the left side.

Hip Rotator Stretch

Similar to the rotating hip stretch, the hip rotator stretch can ease tightness in your butt muscles and also the muscles that move your leg from side to side. Lie on your back with your knees bent and feet flat on the floor. Turn your left leg in, and put your left foot on your right knee.

As you bring your right knee toward your chest, clasp your right shin. Continue to bring your knee toward your chest, and as your do so, push your left elbow against your left knee, pushing that knee away from your chest. Hold this position for 30 seconds. Relax and return both feet to the floor. Repeat on the opposite side.