Here are three simple exercises for hip pain relief. If any of these exercises increase your pain or cause any pain. Please stop and consult with your medical provider.
The IT stretch is great for stretching out all of the tissue on the lateral side of the hip. To do this exercise, you're going to stand with your feet staggered. Take the hip you want to start with and get that foot a little bit across if you can. If you need to hang onto something for a little support, that may help, because then you're going to take your hand and you're going to lean away. Hold for about 10 seconds. And then you should feel a nice, gentle stretch through your thigh, lateral side of the thigh, the hip, and even maybe the side of your trunk. You can do this exercise 10 seconds, ten times each side.
For a hip flexor stretch, you can kneel on the ground or on a soft surface, and then shift your weight forward until you feel a gentle stretch through the front of that hip. You can hold that for about 30 seconds and do about three times each side. If kneeling is too hard on your knees, you can modify this standing with a wide, staggered stance, and then again shift your weight forward until you feel that gentle stretch through the front of your hip. You can hold this for 30 seconds as well. Three times each side.
A butterfly stretch is great for stretching out all of the tissue on the inside of your hips and your adductor muscles. You're going to bring your feet together hands at your ankles, and then sit up nice and tall. If you feel a good stretch in the hips, great. If you don't, then you can take your elbows. Just provide a little pressure down towards the ground. Go into a tolerable, comfortable stretch through the inside of the thigh and then hold that for 30 seconds. You can then take a little break and do that about three times each side.
To learn more about hip pain relief, please visit us at Sports-health.com. And thanks for watching.
Recommended for You
