Best Stretching Exercises For Hip Pain – 6 Useful Exercises

exercises for hip pain

Do often have pain between the shoulder blades, hip pain, or chronic lower back pain? These cases are commonly due to some certain causes. The symptoms usually appear in the sedentary people, who have sit for long hours in front of the computer or read books on the sofa which is too soft … these “contribute” to worsening your hip pain situation.

Stretching Exercises For Hip Pain – Best Exercises:

exercises for hip pain

If you do not have the time to go to the gym, you absolutely can actively prevent and combat the long lasting hip pain with the stretching exercises for hip pain below (yoga exercises).

1. Child’s Pose:

exercises for hip pain

The first out of the best exercises for hip pain I would like to show you in this article is the child’s pose. This yoga pose is actually very good for health.

You will need to start by standing on your knees, with your hands rising to the sky and your palms facing each other.

Slowly exhale, bend your stomach forward and lower your buttock sitting on your heels. Then lower your forehead to the floor, back to normal breathing and rest in this position for 3-4 breaths for comfort. Stretch your arms forward and press your palms on the floor. Slowly inhale, expand the chest, lift the torso up and back to the starting position. Repeat this position 6 times.

2. Warrior Pose II:

exercises for hip pain

Start in the upright position in an edge of the carpet. Step your right foot forward 3-4 feet. Place your two hands along the body, with the palms lightly hug your two hip sides. (Note: This position of the foot stepping forward is much easier for beginners and anyone having difficulty with the traditional warrior pose I, then you have to turn out one foot, while the entire right torso rotate 45 degrees.)

Slowly inhale, bend your right knee, knit your two hands together, and then put your arm forward and raise them on the head with the palms facing out. Gently curve your upper back, refocus on the leg which stepped up. Exhale, return to the starting position by stretching the right leg back to raise yourself back. Repeat this pose six times, then do the same with the other leg. This is also one of the best exercises for hip pain that people should not look down because its effectiveness has been proven by science for a long time.

In fact, this pose is also good for people who want to fix bow legs.

3. Lizard Pose:

exercises for hip pain

Sitting on your right heel with the left leg stretched out behind, and your left leg dangling over the floor. Keep your upper body upright. Spread out your five fingers and put both hands on the floor next to 2 sides of the right knee. Breathe in fully, stretch the chest forward and push the chest forward while pressing your spine down with your hand. Your body should be perpendicular to the floor.

Exhale, bend the elbows and compress your chest compressions on your thighs. Repeat this pose six times and then switch sides, sitting on the left heel with the right leg stretched backwards. This pose is also a very good exercise for weight loss.

4. Bridge Pose:

exercises for hip pain

Lie on your back with your knees bent and your feet on the floor. Raise your arms up towards the ceiling and knit your two hands together, keep the palms facing down.

Slowly inhale, lift the entire body off the ground on your feet and raise your pelvis off the floor 15cm, gently get your chin back until the back of your neck flat on the floor. Slowly exhale when you return to the original position, pull the shoulder blades down to the back. Repeat this pose 6 times.

5. Garland Pose: 

exercises for hip pain

This pose is very useful for opening the hips as it is the pose which most women perform to give birth. To perform this pose, you will need to turn your toes outward with your heels turned so they will be along with your hips. Put under your heels a blanket if they your heels have to lift while squatting. Bend your knees so that you will get a squatted position. The garland pose helps to increase the fluidity in the hips, and stretches the lower back, knees, and ankles. It also helps to strengthen your core muscles. You can also stack 2 blocks to sit on to reach the full integrity of the pose. This is also one of the best exercises for hip pain that people should practice regularly to get rid of hip pain fast and safely.

6. Pilates:

exercises for hip pain

This is the last but not least exercise for hip pain that people can implement with ease at home in a regular basis.

A small study conducted in Canada showed that if patients with non-specific lower back pain and hip pain do Pilates about 4.5 hours a week, their pain will be relieved or even disappear one year after doing this type of exercise in a regular basis. Pilates can help to increase muscle strength to support the spine, reducing the risk of injury and increasing the endurance so people can do many activities without having a pain.

Try leaning the Pilates exercise to strengthen the abdominal muscles, stretch the lower back, and make the hips more flexible. To perform this exercise, you will need to lie on your back on the floor with the knees bent, then exhale and lift your hips up gently but still keep buttock on the floor to support the spine. Hold this position for a few seconds, and then inhale and return to the preparation posture. Perform and repeat this exercise from 5 to 10 times.

This is the list of 6 most effective exercises for hip pain which are very useful and effective for readers of who are suffering from terrible hip pain situation. These stretching poses are simple to practice so people should not concern about this.

If you think that the stretching exercises that I introduced in this article are exactly what you are looking for, and if you know someone who also wants to learn these poses to relieve their own hip pain situation, feel free to share this list with them and let me see your opinions and feedbacks by commenting in the form below.

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