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.


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 young and active.

Total Time - 7 mins

How: Place palms flat on counter or waist level tabletop.  A little higher or lower is okay. Bend forward at hips. Arms outstretched on countertop.  Feet, ankles and knees line up directly under hips. Push belly toward floor. Head falls through your arms. Hold position 30 secs.

How: Sit against wall with legs straight out in front. Squeeze shoulder blades together and hold.  Do not elevate shoulders. Tighten thighs. Point the feet toward belly button. Hold position.

How: Lie on back, one leg bent 90 degrees resting on chair. Other leg extends straight out on floor.  Put rolled towels (3.5 inch diameter) under neck and low back. Prop both feet so toes point upward.  Hold until extended leg is completely relaxed, then switch leg position and repeat. Use Thigh Test to determine when leg is completely relaxed. 

Thigh Test: An alternative way to know when leg is relaxed. Contract thigh of straight leg to feel the strongest part of the contraction. Initially it will be near the knee. As the stretch continues,  The contraction will move up thigh. Don’t hold thigh in contraction; simply contract and release it when testing every few minutes. When you feel the contraction at the top of the thigh, it’s time to switch sides.

Add this when resting (Total Time - 5 mins)

How: Lie on back, both legs bent 90 degrees on couch, chair or stack of pillows. Arms rest straight out, below shoulder level, palms up. Let back settle into the floor. Focus on belly-breathing, stomach rising on inhale & fall on exhale.