4 Easy Stretches to Help With Hip Pain

Hamstring Stretch

Sit on the floor or in the center of your bed, right leg straight. Bend your left knee and let your left foot rest on the bed. Lean forward with your trunk, trying to keep your back and right leg straight. You should feel a gentle stretch behind your right thigh. Hold for 15 seconds. Switch legs and repeat. Try to reach a little further with each repetition. Note: If you’ve had a hip replacement and your surgeon told you not to bend your operated-on hip more than 90 degrees, be careful with these exercises.


Low back and buttock stretch

Lying on your back, bring your knees toward your chest. Hold the backs of your thighs (rather than your knees) so that your knees are pulled as tightly to your chest as you can comfortably manage. You should feel this stretch in the buttocks. Hold for 15 seconds, then lower your knees. Note: If you’ve had a hip replacement and your surgeon told you not to bend your operated-on hip more than 90 degrees, be careful with these exercises.


Hip flexor stretch

Begin by lying on your back, legs straight. Bring both knees toward your chest and hold them there by putting your hands across the backs of your thighs. Then, stretch the right leg by lowering it toward the floor while still holding your left leg tightly to your chest. Do not allow your lower back to arch. You should feel the stretch in the front of your right thigh. Hold this position for 15 seconds. Bring your right leg back to your chest, then lower and stretch your left leg. Note: If you’ve had a hip replacement and your surgeon told you not to bend your operated-on hip more than 90 degrees, be careful with this exercise.


Heel cord stretch

Stand facing a wall with your feet shoulder-width apart. Place both hands on the wall for support, and step back with your right leg. Keeping your heel on the ground and your right knee straight, lean forward with your hips, allowing your left knee to bend. You should feel a gentle pull behind your right knee and ankle. Hold for 15 seconds, then switch to your left leg and repeat.


Learn more about the health and medical experts who who provide you with the cutting-edge resources, tools, news, and more on Pain-Free Living.
About Our Experts >>

Statements and opinions expressed on this Web site are those of the authors and not necessarily those of the publishers or advertisers. The information provided on this Web site should not be construed as medical instruction. Consult appropriate health-care professionals before taking action based on this information.