Top 5 Stretches for Hip Pain: Relieve Discomfort and Improve Mobility

Don’t blame your hip pain on age. Many factors contribute to achy hips, like injury, arthritis, or even prolonged periods of sitting. ​While hip pain can be debilitating, it doesn’t have to be a permanent part of your life. Adding specific stretches for hip pain can help alleviate discomfort and enhance mobility. Keep reading as we discuss the top five highly effective stretches for relieving hip pain.

 

1. Hip Flexor Stretch

The hip flexors, a group of muscles located at the front of your hips, are often tight in individuals who spend a lot of time sitting. Tight hip flexors can contribute to hip pain and limit your range of motion. The Journal of Strength and Conditioning Research emphasizes the importance of hip flexors stretching to alleviate pain and improve mobility (Mettler, J. H. et al., 2019). Here’s how to perform the hip flexor stretch:

1. Begin kneeling with your right knee on the floor and your left foot in front of you. Form a 90-degree angle with your left knee.
2. Keep your back straight and gently push your hips forward until you feel a stretch in the front of your right hip.
3. Hold the stretch for 20-30 seconds, then switch sides.
4. Repeat 2-3 times on each side.

The hip flexor stretch is one of the most basic stretches for hip pain. It can be progressed into more intricate versions, making it a great starting exercise.

 

 

2. Piriformis Stretch

The piriformis muscle, located deep in the glutes, can become tight and irritate the sciatic nerve, leading to hip pain and discomfort. A study published in the Journal of the American Osteopathic Association states that stretching the piriformis can help reduce sciatic pain and improve hip mobility (Boyajian-O’Neill et al., 2008). To perform the piriformis stretch:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Cross your right ankle over your left knee, forming a figure-four shape.
3. Pull your left thigh towards your chest until you feel a stretch in your right hip and glutes.
4. Hold for 20-30 seconds, then switch sides.
5. Repeat 2-3 times on each side.

The piriformis stretch can get complex for some people, but it is one of the best stretches for hip pain that can bring immediate relief. 

 

 

3. Butterfly Stretch

The butterfly stretch is a simple yet effective way to stretch the inner thighs, groin, and hips. We should all be familiar with this exercise from ninth-grade PE. The American Council on Exercise highlights the benefits of this stretch for improving hip flexibility and reducing tightness in the adductor muscles (ACE, 2017). Follow these steps to perform the butterfly stretch:

1. Sit on the floor with your feet together and your knees bent outward.
2. Hold your feet with your hands and gently press your knees towards the floor.
3. Keep your back straight and hold the stretch for 20-30 seconds.
4. Repeat 2-3 times.

 

 

4. Pigeon Pose

The pigeon pose targets the hips, glutes, and lower back, helping to alleviate tightness and discomfort. I think the pigeon pose is one of the most underrated stretches for hip pain. It’s commonly used to ease glute stiffness but can work wonders on tight hips. A study in the Journal of Bodywork and Movement Therapies found that practicing yoga poses like the pigeon pose can significantly reduce hip pain and improve flexibility (Williams et al., 2005). To perform the pigeon pose:

1. Start in a tabletop position on your hands and knees.
2. Bring your right knee forward and place it behind your right wrist, with your right ankle near your left wrist.
3. Extend your left leg straight back, keeping your hips square.
4. Lower your upper body towards the floor, resting on your forearms or lying flat.
5. Hold the stretch for 20-30 seconds, then switch sides.
6. Repeat 2-3 times on each side.

 

 

5. Figure Four Stretch

The figure four stretch is an excellent way to target the hip rotators and relieve hip and lower back tension. According to research published in the International Journal of Sports Physical Therapy, this stretch effectively improves hip mobility and reduces pain in individuals with hip joint dysfunction (Choi et al., 2013). Here’s how to perform the figure four stretch:

1. Sit on the floor with your legs extended in front of you.
2. Cross your right ankle over your left knee, forming a figure-four shape.
3. Lean forward slightly, keeping your back straight until you feel a stretch in your right hip and glutes.
4. Hold for 20-30 seconds, then switch sides.
5. Repeat 2-3 times on each side.

These stretches for hip pain are some of my favorites because they show love to other surrounding muscles and joints, not just the hips. 

 

 

Conclusion

Chronic hip pain can be frustrating on so many levels. However, the proper stretches for hip pain can help you find relief and improve your mobility. For these stretches to be effective, Incorporate them into your daily routine to support your overall hip health. Remember to perform these stretches consistently and listen to your body—avoid pushing yourself into painful positions. If your hip pain persists, it’s best to consult with your PCP to rule out any underlying conditions and receive personalized advice.

 

 

References

• Mettler, J. H., Shapiro, R., & Pohl, M. B. (2019). Effects of a Hip Flexor Stretching Program on Running Kinematics in Individuals With Limited Passive Hip Extension. Journal of strength and conditioning research, 33(12), 3338–3344.
• Boyajian-O’Neill, L. A., McClain, R. L., Coleman, M. K., & Thomas, P. P. (2008). Diagnosis and management of piriformis syndrome: an osteopathic approach. The Journal of the American Osteopathic Association, 108(11), 657–664.
• ACE (American Council on Exercise). (2017). Stretching and Flexibility Exercises. Retrieved from https://www.acefitness.org/
• Williams, Kimberly Anne, et al. “Effect of Iyengar yoga therapy for chronic low back pain.” Pain vol. 115,1-2 (2005): 107-17.
• Choi, Y. K., et al. (2013). Effects of self-myofascial release on flexibility, strength, and posture: a randomized controlled trial. International Journal of Sports Physical Therapy, 8(2), 141-148.

 

 

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Disclaimer:

No content on this site should ever be used as a substitute for direct medical advice from your doctor or other licensed clinicians.