Stretching Exercises for Hip Pain

Hip injuries can drastically decrease quality of life, but pinpointing the cause can be difficult. They're usually due to weakness in the hip flexors or stiffness. Sometimes, they manifest outside of the hip region, causing pain in the inner thigh or lower back. Stretching can help to alleviate pain temporarily, increase flexibility, build strength and prevent future injuries from occurring. As always, consult your doctor before embarking on any kind of treatment program.

A man is stretching before a run. (Image: m-gucci/iStock/Getty Images)

Hip Flexors: Leg Raises

Place your hands slightly under your buttocks, which will help to support your pelvis. Keeping your legs together, lift them in the air until you reach a 90-degree angle and slowly lower your legs. Repeat 10 to 15 times.

Stiffness: Pigeon Pose

Start on all fours with your hands aligned below your shoulders and your knees with your hips. Bring one knee forward across your body and let the other knee extend back and drop down to the ground as though you're doing the splits. Keep your hips straight as you inhale and creep your hands forward, holding this pose for five to 10 seconds.

Inner Thighs: Gluteal Squeezes

Grab a towel and tightly roll it up. Lie on the floor with your arms at your sides, bending your knees and placing your feet flat on the ground. Hold the towel between your knees, squeezing for three to five seconds before relaxing. Repeat 10 to 15 times.

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