Hip pain can be an unwelcome interruption in our daily lives, making simple activities such as walking, sitting, or even sleeping uncomfortable. While there are many causes for hip discomfort, from arthritis to muscle strains, one common thread in most treatments for hip pain is the emphasis on exercise and stretching for hip pain management.

Incorporating a daily routine can significantly improve mobility, strength, and overall well-being. Let’s look at why exercise and stretching can help and explore a tailored daily routine to alleviate hip pain.

Why Exercise and Stretch For Hip Pain?

  1. Muscular Support and Joint Protection

Through exercises, particularly strength training, we enhance the muscles surrounding the hip joint. When these muscles are well-toned and fortified, they act as a vital protective layer, safeguarding the hip and distributing the pressures of daily movement. This proactive strengthening enhances the muscles and, more crucially, acts as a shield, reducing the joint’s vulnerability to injuries and wear.

  1. Boosted Circulation and Nutrient Supply

One of the understated benefits of regular exercise is the increased circulation it brings. With improved blood flow, nutrients and oxygen are efficiently transferred to the areas that need them most, such as the muscles and joints. For those experiencing hip pain, this optimised delivery system is essential, ensuring faster tissue healing and overall joint nourishment.

  1. Flexibility’s Crucial Role in Joint Health

A sedentary lifestyle can lead to muscles becoming stiff and shortened. This lack of flexibility can result in limited hip movement and potential discomfort. Consistent stretching routines can counteract this rigidity, ensuring muscles are flexible, agile, and less prone to strains.

  1. Benefits of Improved Posture and Alignment

Misaligned posture, often due to muscle imbalances, can exert undue stress on our hip. By integrating regular stretching and exercise, we can rectify these imbalances. Strengthening weaker muscles and stretching the tighter ones contribute to an improved posture, preventing abnormal hip stresses.

  1. Holistic Benefits and Pain Management

Beyond the evident physical advantages, there is a sense of mental and emotional upliftment derived from regular movement. Exercise and stretching release endorphins, nature’s pain relievers, making pain management more holistic. The associated mental perks, including mood enhancement and anxiety reduction, further enrich one’s capacity to perceive and manage pain.

Exercises and Stretches for Hip Pain

Always consult with a healthcare professional or specialist before beginning any new exercise or stretching regimen, especially if you have pre-existing health conditions or concerns.

While these exercises and stretches are designed to assist with hip pain relief, individual results may vary. If you experience any pain, discomfort, or other symptoms while performing these exercises, stop immediately and consult a medical professional.


Always begin with a warm-up to prepare your muscles for the exercises. A simple five-minute brisk walk or marching in place can get your blood flowing and make the stretches more effective.

  1. Standing Hip Extension

How to do it:

  • Stand upright and hold onto a sturdy chair or countertop for support.
  • Keeping your knee straight, slowly kick one leg backwards. Make sure to keep your back straight and avoid leaning forward.
  • Return to the starting position and repeat with the other leg.

Repetitions: Do 10 extensions for each leg.

  1. Hip Flexion

How to do it:

  • Stand upright, again using a chair or countertop for support.
  • Lift one knee towards your chest, but only as high as is comfortable.
  • Lower the leg back down and switch to the other leg.

Repetitions: Perform 10 lifts for each leg.

  1. Seated Butterfly Stretch

How to do it:

  • Sit on the floor with your back straight.
  • Put the soles of your feet together and let your knees drop out to the sides.
  • Hold your feet with your hands and gently push down on your thighs with your elbows. You should feel a stretch in your inner thighs.

Duration: Hold for 20-30 seconds.

  1. Lying Hip Rotation

How to do it:

  • Lie on your back with your knees bent and feet flat on the ground.
  • Place your right ankle on your left knee.
  • Hold your left thigh and gently pull it towards you. You should feel a stretch on the outside of your right hip.

Duration: Hold for 20-30 seconds for each side.

  1. Standing Iliotibial (IT) Band Stretch

How to do it:

  • Stand near a wall or a sturdy object for support.
  • Cross your right leg behind your left leg.
  • Lean to your left side, pushing your right hip outwards, and rest your left hand on the wall for balance.
  • You should feel a stretch along the outside of your right hip.

Duration: Hold for 20-30 seconds for each side.

  1. Bridge Exercise

How to do it:

  • Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
  • Pressing your feet and arms into the floor, lift your buttocks off the ground until your body forms a straight line from your shoulders to your knees.
  • Squeeze your buttocks at the top, ensuring your hips are lifted evenly.

Repetitions: Perform 10 lifts.

  1. Hip Abduction

How to do it:

  • Lie on your side with your legs straight.
  • Lift the top leg upwards while ensuring both feet are facing forward.
  • Lower the leg and repeat.

Repetitions: Do 10 lifts for each side.

Embracing Movement with Healing Hands Osteopathy

At Healing Hands Osteopathy, we firmly believe in the transformative power of consistent movement for hip health. With a combination of strengthening exercises and dedicated stretches, we provide the tools to reinforce the hip’s structural support while ensuring its flexibility. Beyond immediate relief, our holistic approach seeks to empower individuals for a lifetime of mobility and reduced discomfort. Get in touch with us today to learn more about hip pain treatment near you.