Hip Stretch Deep Dive

Stretching is the most effective conservative at-home treatment for the management of hip pain. We encourage our community to seek medical intervention if the pain is severe but we also recognize that sometimes at-home treatment is preferable. Additionally if you experience pain while performing these stretches please discontinue at-home treatment and give us a call immediately. 

The following twelve stretches have their roots in yoga and stretch not only the hip area but also the legs and back. For the full article, pictures of each stretch, and credit please click the link below. 

https://www.self.com/gallery/hip-stretches-your-body-really-needs-slideshow

Lunge With Spinal Twist

• Start standing with your feet together.
• Take a big step forward with your left foot, so that you are in a staggered stance.
• Bend your left knee and drop into a lunge, keeping your right leg straight behind you with your toes on the ground, so you feel a stretch at the front of your right thigh.
• Place your right hand on the floor and twist your upper body to the left as you extend your left arm toward the ceiling.
• Hold for 30 seconds to 2 minutes.
• Repeat on the other side.
• Stretches hip flexors, quads, back

Knee to Chest Stretch

• Lie on your back with both legs extended.
• Pull your right knee into your chest, while keeping the left leg straight and your lower back pressed into the floor.
• Hold for 30 seconds to 2 minutes.
• Repeat on the other leg.
• Stretches lower back, hips, hamstrings

90/90 Stretch

• Sit with your right knee bent at 90-degrees in front of you, calf perpendicular to your body and the sole of your foot facing to the left. Keep your right foot flexed.
• Let your leg rest flat on the floor.
• Place your left knee to the left of your body, and bend the knee so that your foot faces behind you. Keep your left foot flexed.
• Keep your right butt cheek on the floor. Try to move the left cheek as close to the floor as possible. It may not be possible if you're super tight.
• Hold for 30 seconds to 2 minutes.
• Repeat on the other side.
• Stretches hips

Figure Four Stretch

• Lie on your back.
• Cross your left foot over your right quad, and bend your right knee.
• Hold the back of your right leg and gently pull it toward your chest.
• When you feel a comfortable stretch, hold there.
• Switch sides and repeat.
• Stretches hips, glutes, lower back, hamstrings

Reclining Angle Bound Pose

• Lie on your back.
• Bring the soles of your feet together and allow your knees to open up and move closer to the floor.
• Hold for 30 seconds to 2 minutes.
• Stretches inner thighs, hips, groin

Piriformis Stretch

• Sit on the floor with both legs extended in front of you.
• Cross your right leg over your left, and place your right foot flat on the floor.
• Place your right hand on the floor behind your body.
• Place your left hand on your right quad or your left elbow on your right knee (as shown) and press your right leg to the left as you twist your torso to the right.
• If the spinal rotation bothers your back, take it out and simply use your left hand to pull your right quad in and to the left.
• Stretches hips, back, glutes

Three-Legged Dog

This version of Downward Facing Dog helps activate the hips more. You can also bend the knee of the extended leg, bringing your foot to your butt, and circle your leg from the hip to make the stretch more active.

• Start in Downward Facing Dog with your feet hip-width apart, hands shoulder-width apart, fingers facing forward, and your hips pushed up into the air. Your head should be between your arms, facing your lower body.
• Lift one leg off the floor and extend it high, straightening your knee as much as you can.
• Alternate between pointing and flexing your foot to vary the stretch, Atkins suggests.
• Hold for 30 seconds to 1 minute, switching legs halfway through.
• Stretches hips, shoulders, hamstrings, back

Kneeling Side Bend Stretch

• Kneel on the floor with your legs together, back straight, and core tight.
• Extend your left leg out to the side. Keep it perpendicular to your body (not in front or behind you).
• Extend your right arm overhead, rest your left arm on your left leg, and gently bend your torso and right arm to the left side.
• Keep your hips facing forward.
• Hold this stretch for 30 seconds to 2 minutes.
• Repeat on the other side.
• Stretches groin, hips, inner thigh, obliques

Lunging Hip Flexor Stretch

• Kneel on your left knee. Place your right foot flat on the floor in front of you, knee bent.
• Lean forward, stretching your left hip toward the floor.
• Squeeze your butt; this will allow you to stretch your hip flexor even more.
• Hold for 30 seconds to 2 minutes.
• Switch sides and repeat.
• Stretches hips, quads, glutes

Lunging Hip Flexor Stretch With Rotation

Changing the angle on the lunging hip flexor stretch adds more of a hip rotation and lets you tap into different parts of your hips.

• Kneel on your left knee. Place your right foot flat on the floor in front of you, knee bent.
• Lean forward, stretching your left hip toward the floor.
• Squeeze your butt; this will allow you to stretch your hip flexor even more.
• Then, rotate your torso open to the left. If you can, reach your hands down to the ground, keeping your chest lifted, to deepen the stretch.
• Hold for 30 seconds to 2 minutes.
• Switch sides and repeat.
• Stretches hips, quads, glutes

Pretzel Stretch

• Lie on your left side with your head resting on your arm.
• Bend your right knee and hip up toward your chest as far as you can, and let it drop to the floor.
• Bend your left knee and grab your left foot (use a strap if you can’t reach it) with your right hand.
• Make sure your leg and torso remain in a straight line as you gently bring your top shoulder blade toward the floor.
• For more of a spinal twist, turn your head to look over your right shoulder.
• Stretches quads, glutes, obliques, hips, back

Twisted Reclined Pigeon

• Lie on your back with your feet flat on the floor and arms out to your sides in either a T or cactus arms (as shown).
• Cross your right foot over your left quad.
• Lift your left leg off the floor. Grab onto the back of your left leg and gently pull it toward your chest.
• Then, let your legs fall down to the left side, keeping your right foot just above your left knee. Try to keep your shoulder blades on the floor and hips as square to the ceiling as possible.
• Hold for 30 seconds to 2 minutes.
• Switch sides and repeat.
• Stretches hips, glutes, lower back