Hip pain is no joke – it can be frustrating and debilitating and keep you from everyday activities. Whether you’re experiencing chronic hip pain or a recent injury, adding simple stretches to your routine can be a helpful tool to alleviate discomfort and improve mobility. Here are a few to try.
Hip Flexor Stretch
Tight hip flexors can cause pain in your hips and lower back. To do this stretch, start by kneeling on one knee, with the opposite foot placed flat on the ground in front of you. Keeping your back straight, gently lean forward, stretching your hip flexors. Hold the stretch for 15-30 seconds, then switch legs.
Figure 4 Stretch
The figure 4 stretch targets your glutes and hips. Start by lying on your back with your knees bent and feet flat on the ground. Cross one ankle over the opposite knee, then gently pull the uncrossed leg towards your chest. Hold for 15-30 seconds, then switch legs.
Pigeon Pose
The pigeon pose is a yoga stretch that targets your hips and glutes. Begin in a tabletop position, then bring one knee towards your chest and place it on the ground in front of you. Extend your other leg behind you, then lower your body towards the ground, feeling the stretch in your hip. Hold for 15-30 seconds, then switch legs.
Butterfly Stretch
The butterfly stretch targets your inner thighs and hips. Sit on the ground with the soles of your feet together, knees bent out to the side. Holding onto your ankles or feet, gently press your knees down toward the ground. Hold the stretch for 15-30 seconds.
Adding these easy stretches to your daily routine can help alleviate hip pain and improve your mobility. However, it may be time to consult with a physical therapist if you have persistent hip pain. Call Activity First today to get started with physical therapy and get back to enjoying life pain-free!