Addressing Hip Pain Through Exercises and Stretches

Addressing Hip Pain Through Exercises and Stretches

Hip discomfort can stem from various origins, including minor injuries or ongoing conditions like arthritis. Regular gentle exercises and stretches can aid in alleviating hip pain and enhancing mobility.

Key Considerations Before Beginning

Exercises focused on flexibility and strength are vital for mitigating hip discomfort. While some exercises may cause temporary soreness, they shouldn’t worsen pain. If discomfort persists during an exercise, consider reducing the intensity or pace. Individuals with recent hip replacements should consult healthcare professionals before engaging in the exercises listed below.

Intermediate Exercises for Hip Strengthening and Mobility

Hip Flexion:

  • Stand with support and slowly raise your knee to hip height or as far as comfortable, then lower it back down. Repeat 5-10 times per leg.

Hip Extension:

  • Stand straight, supported by a chair or wall. Lift one leg backward, keeping it straight. Engage your buttock muscles and hold for 5 seconds before switching legs.

Hip Abduction:

  • While standing, lift your leg to the side, keeping your hips even. Hold for 5 seconds, then return to the starting position. Repeat on each side 5-10 times.

Heel-to-Buttock Exercise:

  • Stand straight and pull your heel towards your buttock, keeping the opposite leg firm. Repeat 5-10 times for each leg.

Mini Squat:

  • With support, perform a gentle squat, ensuring your knees don’t pass your toes. Hold briefly, then return to standing. Aim for 5-10 repetitions.

Short-Arc Quadriceps Exercise:

  • Lying down with a pillow under your knee, lift your foot, hold for 5 seconds, and then lower it. Perform 5-10 repetitions per leg.

Quadriceps Exercise:

  • Lie with legs straight and push the back of your knees down while flexing your feet. Hold for 5 seconds and relax. Repeat 5-10 times.


  • Lying on your back with knees bent, lift your hips while keeping your upper body relaxed. Hold for 5 seconds and slowly roll down. Do 5-10 repetitions.

Chair Stand:

  • Sit on a chair against a wall, lean forward, and stand up straight. Repeat 4-6 times, gradually increasing to 12 repetitions.

Stomach Exercise:

  • Lie on your back, knees bent, hands under your lower back. Tighten your abdominal muscles by pulling in your belly button. Hold for 20 seconds and relax.

These exercises are designed to strengthen and improve the flexibility of your hips, which can help relieve hip pain and restore mobility. Always ensure to perform these exercises when your muscles are most relaxed, such as after a warm bath, and stop if you experience any pain .

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