Hip Exercises

Do you know what's causing your hip pain? Before beginning hip exercises it's important to know what's going on behind the scenes. Since lower back and hip pain can be symptoms of a more serious medical condition a doctor should evaluate your situation.

If your discomfort is due to a hip injury, rest and ice may be recommended as the first approach to pain relief. However, your doctor may say that it is appropriate at some point to begin light exercise such as walking, bike riding, swimming or a few stretches.

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Hip Flexors, Hip Pain

Since these types of exercises increase blood flow to the hip joint, they are often used for a variety of situations as warm up exercise to prevent injury when doing more strenuous activity, as stretch exercise for people who sit for long periods, and for arthritis hip pain relief. And, stretching the area around the hip may be something that a health care professional will recommend for hip injury or hip replacement exercises.

These exercises are ones that I have found extremely useful for my own hip arthritis. Keep in mind..

This website is written by a patient NOT a practitioner. Exercises and techniques discussed here were provided to me - for my specific needs. To avoid risk of serious injury they should not be used by others without being discussed with a qualified health care provider.

Hip Extension
To maintain balance, I do this exercise standing near a chair

1. While standing, slowly lift one foot and swing leg backward.
2. Hold for 2 to 3 seconds and return the foot to the starting position.
3. Repeat with other leg. Do 10 repetitions.

Hip Abduction

1. Stand straight and keep hips, knees and feet pointing forward.
2. Keeping the knee straight, lift one leg out to the side.
3. Slowly lower leg back to the starting position.
4. Repeat with the other leg. Do 10 repetitions.

1. Lift one leg toward chest, not going higher than the waist. Hold for 2 to 3 seconds. Lower the leg.
2. Repeat with the other leg. Do 10 repetitions.

1. Lie on back with knees bent and feet flat on the floor.
2. Straighten one leg and raise it 1 to 2 feet off the floor. Keep thigh muscles tight and do not bend knee.
3. Hold for 10 seconds and then repeat with the other leg. Do 10 repetitions.

1. Stand upright with back to the wall keeping feet at shoulder width.
2. Bend knees and slowly slide down the wall until knees are bent at a 45 degree angle - or at a comfortable angle, but not greater than 45 degrees.
3. Hold for 5 seconds.
4. Slowly slide back up the wall. Repeat 5 times.

Yoga and Pilates, along with posture exercises, may also be other great exercises for hip pain, as they tend to stretch the pelvic area and increase mobility.

Hip Flexor Exercises

Why hip exercises for the hip flexor muscle?
When hip flexors are tight they may be exerting a forward pull on the lower back and pelvis, while pulling abdominal muscles forward - resulting in weakened stomach muscles. Hip flexor exercises can be a good remedy.

Hip Flexor Stretch Exercises

Standing
To maintain balance, I do this exercise standing near a chair.

1. Bend one leg behind you so that you can grasp it at the ankle.
2. While holding the ankle, slowly lower thigh to straighten the hip as much as possible. If the thigh is tight the leg will tend to stick out to the side and may be difficult to straighten. If this happens, reduce the amount of stretching so that the pull feels comfortable.
3. Maintain proper posture. Do not arch back unnaturally or move abdominal muscles forward.
4. Hold the stretch until the pulling sensation lessens. Repeat with the other leg.

I only do a few of these at a time until my muscles begin to loosen up and I am more relaxed. If this exercise is uncomfortable, I have done it by resting my foot on a chair behind me, rather than by holding my ankle..

Lying Down

1. Place a pillow at the end of the bed and sit on it.
2. Lower yourself onto your back and bring both knees toward the chest. DO NOT let both legs hang off the edge of the bed.
3. Hold one knee to the chest while slowly lowering the other leg down off the edge of the bed. As you feel the muscles pull in the lowered leg, make sure that you hold the raised knee firmly so that the back stays flat.
4. Let the lowered knee relax and drop as far as is comfortable. Maintain that position for a couple of seconds.
5. Bring the lowered leg back up to the chest and repeat the exercise with the opposite leg. Remember, DO NOT lower both legs simultaneously as this may over stretch the back and pelvis.

Sometimes I find one leg tighter than the other. If so, I concentrate this exercise on that leg. I only do a few of these exercises at a time until my muscles are relaxed and comfortable with more repetitions.

Effective hip exercises can increase mobility and begin to relieve pain - not only in the hips, but in the legs and back also. However, for optimal benefit they are often suggested as part of a regular exercise routine.