Hip Relief Stretches

This is for you if you have hip or buttocks pain, a tight low back, difficulty bending, or hip arthritis. Click on each arrow to reveal pictures and instructions.

DISCLAIMER:

1. These stretches are not designed to be medical advice. First consult a medical professional to ensure you don’t have an issue that requires medical attention (ie. break, infection, tumor, tear or organ involvement.) 

2. If any of the stretches cause pain, stop doing it and move on to the next one.

1. Do the stretches at least once daily until the pain is gone for a full 24 hours. For faster results, repeat the sequence as much as 10x/day in the order given. If any stretch causes discomfort, skip that stretch for now and reintroduce it later. 

2. Once the tension, aches and pains are gone, use the daily warm-up exercises to stay feeling young and active.

If Sitting Down, Do These - Takes 2 Mins

HOW: WITH FEET STACKED ON TOP OF EACH OTHER, FLEX YOUR TOP FOOT TOWARD YOUR BELLY, USING THREE ANGLES, FIRST FOOT POINTS UPWARD. THEN FOOT POINTS OUTWARD 45 DEGREES. THEN POINT FOOT INWARD 45 DEGREES.

HOW: WITHOUT USING YOUR HANDS, PUSH WITH YOUR HEELS TO STAND STRAIGHT UP FROM A SITTING POSITION.

HOW: PRESS HEEL INTO THE GROUND USING THREE ANGLES TO ACTIVELY RELAX THE BACK OF LEG MUSCLES. FIRST, TOE POINTS UPWARD. THEN TOE POINTS OUTWARD 45 DEGREES. THEN POINT TOE INWARD 45 DEGREES.

HOW: KNEES BENT WITH FEET WIDE APART. NOW TURN HIPS TO THE LEFT TO LOOK LIKE A RUNNING POSITION. FOCUS ON STRETCHING THE HIP OF YOUR BACK LEG.

If Lying Down, Do These - Takes 3 Mins

HOW: SIT AGAINST WALL WITH LEGS STRAIGHT OUT IN FRONT. FLEX FEET TOWARD BELLY BUTTON. HOLD POSITION.

HOW: PRESS HEEL INTO THE GROUND USING THREE ANGLES TO ACTIVELY RELAX THE BACK OF LEG MUSCLES. FIRST, TOE POINTS UPWARD. THEN TOE POINTS OUTWARD 45 DEGREES. THEN POINT TOE INWARD 45 DEGREES.

HOW: WITH A STRAIGHT LEG, FLEX YOUR FOOT AND TOES TOWARD YOU BELLY, USING THREE ANGLES TO ACTIVELY RELAX THE BACK OF YOUR LEG MUSCLES. FIRST, FOOT POINTS UPWARD. THEN FOOT POINTS OUTWARD 45 DEGREES. THEN POINT FOOT INWARD 45 DEGREES.

HOW: LIE ON YOUR BACK, WITH ROLLED TOWELS UNDER NECK AND LOWER BACK.

Add this when resting (Total Time - 5 mins)

HOW: LIE ON YOUR BACK, WITH ROLLED TOWELS UNDER NECK AND LOWER BACK. ONE LEG BENT 90 DEGREES RESTING ON CHAIR OR PILLOWS. OTHER LEG IS STRAIGHT. BOTH FEET MUST POINT TO THE SKY. PROP FEET UP IF NEEDS BE. RELAX IN POSITION.  

*STRETCH IS COMPLETE WHEN YOU CAN PRESS STRAIGHT LEG KNEE DOWNWARD AND FEEL CONTRACTION AT THE TOP OF YOUR THIGH RATHER THAN AT THE BOTTOM OF THIGH. THEN SWITCH LEGS.

If Standing, Do These - Takes 3 Mins

HOW: WITH STRAIGHT ARMS, HINGE AT YOUR HIPS, PRESSING BELLY TOWARD THE GROUND SO AS TO CREATE A TABLETOP WITH YOUR BACK. NOW WITH VARIOUS FOOT POSITIONS, FIRST PIGEON-TOED, HOLD POSITION. THEN DUCK-TOED. THEN FEET LINED UP.

HOW: REACH YOUR LEG BACKWARD TO REST THE TOP OF ONE FOOT ON THE LEDGE OF A CHAIR, BED, COUNTER OR IN YOUR HAND. FEEL STRETCH IN THE FRONT OF YOUR THIGH AND INTO YOUR FRONT HIP. HOLD POSITION.

HOW: WITH A STRAIGHT LEG, FLEX YOUR FOOT AND TOES TOWARD YOU BELLY, USING THREE ANGLES TO ACTIVELY RELAX THE BACK OF YOUR LEG MUSCLES. FIRST, FOOT POINTS UPWARD. THEN FOOT POINTS OUTWARD 45 DEGREES. THEN POINT FOOT INWARD 45 DEGREES.

HOW: PRESS HEEL INTO THE GROUND USING THREE ANGLES TO ACTIVELY RELAX THE BACK OF LEG MUSCLES. FIRST, TOE POINTS UPWARD. THEN TOE POINTS OUTWARD 45 DEGREES. THEN POINT TOE INWARD 45 DEGREES.

HOW: FIRST GET INTO A RESTING LUNGE POSITION. SLIDE BACK LEG AS FAR BACKWARD AS POSSIBLE. THEN RAISE CHEST UP BY PUSHING OFF FRONT KNEE.

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