Stretches for Hip Pain

  • Is hip pain keeping you from walking or enjoying sporting activities?
  • A simple walk down the street causing shooting pain?
  • Hip/back pain flares up after engaging in exercise or sport?
  • In the endless vicious cycle of getting better, returning to activity and getting hurt again?
  • Afraid that the hip pain means the end of an activity you love (dancing, running, tennis)?
  • Tired of painkillers and looking for natural ways to heal hip pain?

You’re in the right place. We want you to know that it is possible to overcome hip pain and prevent its recurrence naturally through movement and manual therapy. Over the next four posts, we’ll be showing you some strategies we use at our clinics when treating patients that suffer from hip pain.

Stretch #1:

To do this stretch at home, you’ll need a door frame and a chair.

  • Stand in the middle of your door frame and place the chair behind you.
  • With both hands grasping onto the door frame, lunge forward with your right leg. Your left leg should rest on the chair behind you. Keep your spine aligned over your hips.
  • Release your right hand from the door frame, rotate your torso to the left. Grasp on to the left side of the door frame with your right hand.
  • Release your left hand from the door frame and reach downwards/backwards while driving your hips in the opposite direction.
  • Hold the stretch as long as tolerable.
  • Repeat on opposite side.

Note: You can place a foam pad or towel below the knee that is in contact with the floor for comfort.

What’s Next?

Stay tuned for our next posts – we will go over how banded distractions and controlled articular rotations (CARs) can relief your hip pain. If you are experiencing pain or difficulty with these exercises, stop and consult a healthcare provider. This general information is not intended to diagnose any medical condition or to replace your healthcare professional.