If you’re experiencing hip pain try one or more of the stretches below to alleviate the pain. Also consider visiting an orthopedic specialist if the pain is especially acute or especially ongoing.
Kneeling Hip Flexor Stretch:
- Kneel on your right knee and place your left foot on the floor with your left knee in a 90 degree angle.
- Drive your hip forward as well as your torso, keeping your back straight.
- Hold this stretch for 30 seconds and repeat 2-5 times on each side.
- Begin on your hands and knees, then bring your right knee forward, placing it behind your wrist. Your right ankle should be in front of your left hip.
- Straighten your left leg behind you, keeping your knee straight and your foot pointed.
- Don’t let your hips lean to one side, keep them square below you, then gently lower yourself to the ground.
- Stay in this position for 10 seconds and then release by pushing your hips up and moving your legs back to the starting position. Repeat with the other side.
- Begin in the push-up position, then step your left leg forward, bringing it to the outside of your left hand.
- Stretch your hips forward and hold this position for 2 seconds then return to push-up position.
- Do this on one side 5 times for 1 repetition. Then repeat with the other side. Do 3 repetitions on each side.
- Sit on the floor with both legs out in front of you. Then bring the soles of your feet to touch and move your heels as close to your body as possible.
- Keeping your back straight, move forward, pushing on your thighs with your elbows for a deeper stretch.
- Hold this stretch for 30 seconds.
- This is a good stretch if your job requires a lot of sitting.
- Sit on a chair, keeping your back straight. Place your right ankle on your left knee.
- Fold your torso forward until you feel a slight stretch and hold for 60 seconds.
- Repeat this on the other side.